FIGURING THINGS OUT

TRAINING PRINCIPLES DOC

Introduction
I think it is important to first say, that I do not expect you to understand this document
right away. It will be a process of continually figuring it out. We must learn to respect
research and commonly accepted rules of best practice, and combine them with
personal intuition and experience.

In this document we will look at the very basic rules of training, in order to begin figuring
out for ourselves why/how to do, what we want to do. For example, if you desire to work
towards a Chin Up, just haphazardly doing progressions you found on youtube won’t
yield the quality results you desire. Instead we will aim to first educate you on the
basics, and then use your practice to implement them, using critical thinking and
reflective practices to improve them for your own needs. Here is how the document is
structured:

1. How to read a training plan

2. Progress Principles
3. Intuitive Overload Idea
4. Zero Pointing
5. Volume/Intensity/Frequency
6. Rep Schemes
7. How to structure your microcycle
8. Macrocycles and Perspective

How to read a Training Plan

 Here is a basic example:

B1. Split Squat x8r p/s

Tempo - 42X1
B2. Ring Curl x8r
Tempo - 41X2
4 sets. Rest 180s.

So, let's break it down step by step.

What does B1 mean?

The letter B dictates the type of set. The same letter means it's all part of the same set,
and here we have a SUPER SET. This is because we have no rest between B1 and B2.
So here we see B, which tells us that it is the second part of the session, as we would
have already done A prior to this.

The number determines the sequence within this section. Therefore, 1 obviously is
before 2. So, here we have B1 first, before B2.

Reps
Here we see ‘x8r’ which tells us that we must aim for 8 reps, as the ‘r’ stands for Reps.
We can also see ‘p/s’ here. This is shorthand for PER SIDE, which is used when we
have a unilateral exercise, where we work one side and then the other.

Tempo
Tempo gives us a goal for the amount of time under tension (TUT) required. This is one
way of progressing an exercise, as the body has to work for longer through the same
number of reps. Watch this video. (X = explosive/fast without compensation)

Sets
Here we can see 4 sets prescribed. This is our ultimate target for this microcycle. A
single set would be both parts, B1 and B2.

Rest
The example tells us ‘180s rest’ which is our suggested rest period target. This means
that once we have completed both B1 and B2, we should rest at least 180s. However, to
begin a microcycle you may need more time, which is fine - as long as you keep the
progressive overload principle in mind.

Sometimes we also have an “Off Set”, which would mean we would have some rest

 between B1 and B2. This is usually when the B1 exercise is stressful and may hinder
the B2 efforts too much. It’s always wise to remember that even if you have a super set
prescribed, if you are so fatigued that you can’t properly attempt B2, rest a little! A good
rule of thumb is 20-50% of the end of set rest time. So here, you could rest around
30-90s.

Progress Principles
The system is constantly sorting inputs and stresses, from work stress to pollution, from
lack of sleep to bad nutrition. The system is also always looking to maintain an
equilibrium, so when it has too many inputs to deal with at once, it will simply prioritise
what it deems the most important to survive. Unfortunately, muscle tissue is incredibly
metabolic (it takes a lot of energy just to simply have those big biceps..) and so the body
deems it unnecessary when it has far greater stresses to deal with. This is one major
issue why many people hit plateaus, and then when they train even harder, usually get
injured or even regress in strength. We must give the system the best possible chance
to prioritise our training inputs for adaptation.

We could see this as a triangle, that we must always seek to balance. To put it simply, if
an individual is getting 6 hours of bad sleep, has a stressful job and family, it is very
hard to force physical adaptations quickly, as the individual's triangle will be greatly
skewed. In order to do this, it would be suggested to first balance the TOTAL inputs in
the individuals life, and allow a greater opportunity for the system to adapt those tiny
biceps.. (The image is not my own. Click it to read more)

 The following basic principles outline ideas that you can utilise to produce a higher
stimulus to adapt to. Just never forget that when using them, we must always balance
the inputs in respect to the totality of our lives. Considering we live in the information
age, this is also inclusive of information inputs, light inputs, pollution/noise inputs etc.

Progressive Overload
This is the most important principle you can understand. The basic rule for training is
the following - The system adapts to the stimulus provided. Therefore, we could say the
greater the stimulus, the greater the adaptation. Here we should be careful, as it’s not
quite this simple. We must ensure that this stimulus is both specific to the goal and
relevant to the individual, and of course take into account the triangle above.

Time Under Tension (TUT)

If for example you have been doing 8r of an exercise, and would like to keep
progressing, one way would be to add a slow tempo. For example, the 42X1 tempo in
the example above. Another way that you can increase TUT is to decrease the rest time
between sets. For example, if you rest 180s, then progress by decreasing this by
10-20s per session. This will mean the total amount of work is done in a shorter time.

Range of Motion (RoM)

A notoriously difficult variable to measure, but always have this in mind. Our goal is
always to work with as much RoM as possible. Sometimes you may not be strong
enough to use the full RoM a joint has to offer, so by gradually working to increase this it
is another method to progress. If you are weak or struggling to progress to greater RoM,
manipulating the Tempo variable will hugely help. For example, using a 4201 tempo for
a Dip. The 4s eccentric will keep a slow and controlled tension throughout the
controllable RoM and by adding the 2s Isometric afterwards will greatly improve
strength here. The 0 after the 2 suggests that there is no concentric, as it is highly likely
you will not be able to push out of this RoM with so much TUT.

Deload
You may be thinking that taking it ‘easy’ is going to lose you gains, but in actual fact well
used deload sessions are imperative. There are many ways to take a deload session,
with the most common use as follows: every 3rd day of a given session, decrease the
total volume to 40%. For example, rather than doing 8 sets of 3, you will do 3 sets of 3.
For this project, I would like to suggest a slightly more complex method. It originates
from my climbing practice, and I have found it to be greatly useful when dealing with all
of the inputs of the modern world. We will call it the Traffic Light System.

 Intuitive Overload Idea - Traffic Light System

I would like for you to curate a sense of intuition within your practice. By having a
structure and regular practice, we give ourselves plenty of practice and experience to
notice small changes and subtle differences within our system. This is hugely important
when curating a long term, personal practice.

The Intuitive Overload Idea will aim to utilise the Traffic Light System in order to give
each of you freedom to manipulate variables intra-microcycle. Here is how it works:

Green Light = You feel great. The triangle is balanced and you have all necessary
resources to push the session, progressively overload and do the full session as
prescribed.

Amber Light = You feel ok, but you had a few hard sessions recently. You possibly could
progressively overload once more, but it’s likely that you would be working at far too
much intensity and risk injury or overtraining. It would be a good idea in this case to
drop the volume by 20-40%.

Red Light = You feel awful. You’re on the verge of getting sick, or you are too incredibly
sore from the previous day's session. In this case, we have to make a hard decision.
We know that some kind of movement is better than nothing, to promote blood flow,
lubricate the body and reduce DoMs. However, is it worth doing a strength session? Or
would I be better off doing a soft session, maybe some stretching or shaking. If you
choose to do the strength session, look to reduce the volume by 60-80%. Just go
through the motions and feel it out. This session is not about pushing yourself, or
progressively overloading. It is about moving and feeling good.

It is important to slowly tune your own personal guitar in order to use intuition well. In
order to tune the guitar, we need a method.

Zero Pointing
This idea is my own, but is heavily inspired by my teacher Tom Weksler. He describes
“Blank Paper” as an idea to form new improvisations in dance; like working from a blank
slate. For me, this gave me an idea that I have used ever since both in my personal
practice and when teaching the London Movement Group.

 To Zero Point is to find the base level of your system, today. It is a constant, repeatable
practice that has no other aim. Therefore, what you do is mostly irrelevant. It is not
aimed at mobility, or coordination. It is not aimed at anything other than giving you time
to find your Zero Point for the day.

The basic rule is to make it short, about 5-10 minutes, and memorable. Try to do
repeated motions/movements for prolonged periods, gradually scanning various parts of
the body. Keep a relaxed breath and structure.

For example:
A1. Spine Explorations x120s
A2. Hip Figure 8s x30r p/direction
A3. Knee Circles x30r p/s
A4. Arm Circles x30r p/s
A5. Rotational Swings x50r

Volume/Intensity/Frequency
Finally, we arrive at the basic 3 variables that we can adjust and play with in order to
provide our system with a relevant stimulus to adapt to. Relevant being a keyword.

Volume is the amount of work you do.

Intensity is the difficulty, related to the relevant max load/complexity of the work.
Frequency is the amount of times per week/cycle you repeat the work.

Volume and intensity are essentially opposites.

If you would like to work at a high intensity, this would mean you will be working close to
the maximum load or complexity you can perform for the relevant movement. For
example, if you have a maximum Squat of 100kg then a high intensity would be around
90kg.

If you would like to work at a high volume however, this would mean you want to
produce a high workload per set. This is of course impossible to do with the example
above. How would one work at a high volume with 90kg squats,if their max loading is
100kg. We must, of course, reduce the intensity.

Frequency is dependent on many factors, and is very individual. It depends on recovery,

lifestyle and the ultimate goal. It is usually suggested to repeat a session 2-4x per week

 for highly skilled work, and 1-3x for more strength focused work. If recovery is easy for
something, for example if you are learning a low stress skill such as Juggling, then you
can do this up to 7x per week.

Resource management is key, as we saw in the Training Triangle. Hopefully by using

the Intuitive Overload Idea, alongside Zero Pointing, you will be able to stay on top of
your progression.

Rep Schemes
Now, this is a subject that is incredibly complex and is a science degree within itself. We
are not here to do a teacher training and therefore will not analyse or seek to
understand exactly what happens within given rep schemes.

Instead, we will look to take control and give ourselves a chance to become
autonomous. The same way we don’t have a life manual to guide us through life, we
can also practice without such a detailed manual. Of course, attempting to break all of
the basic rules of life will not lead to much success, the same goes for practice and
progress.

Here are the basic templates to use as reference. They are a useful guide, in order to
help structure a session. Note that as the sets increase, the reps decrease. This also
means that as the sets increase, the intensity should increase.
- 3 sets x10-12r
- 4 sets x8-10r
- 4 sets x6-8r
- 5 sets x4-6r
- 5 sets x3-5r
- 6 sets x2-4r
- 7 sets x2-3r
- 8 sets x1-2r

How to structure your Microcycle

Here is where you must begin to figure things out, and continually apply and adapt the
above information. There is not one ultimate training plan, so take pride and confidence
in knowing that nobody can know your body better than you, and with a little dedication
and hard work, your practice will be your own.

A microcycle is a short period of time, where you repeat the same sessions each week.
Usually this will last 4-8 weeks. Each week will need to be ordered so that you can fit in
enough quality work, rest/recover well, and of course live your life.

Here is an example session for someone working on their Bodyweight pushing/pulling

strength. I would suggest doing this session 2-3x per week, using the Intuitive Overload
Idea from above.

General Warm Up:

This should be something easy and aimed at simply raising body temperature and
getting fluids moving.

Specific Warm Up: To help prepare for the main goal of the session.
A1. Scapula Push Ups x6-12r
A2. Scapula Pull Ups x6-12r
2 sets. Rest as needed.

Main Focus: Specifically aimed at ramping up to/doing the main work.

B1. Mechanical Advantage Push Ups x4-8r - Tempo (42X1)
B2. SA Ring Rows x4-8r p/s - Tempo (41X2)
4 sets. Rest 120s.

Auxiliary Work: Aimed at working on weaknesses relevant to the session goal.

C1. Side to Side Hang x20-40s
Do not remove assisting hand if you cannot control the scapula in the Single Arm Hang.
3 sets. Rest 60s.

Prehab/rehab Work: Making sure all the small structures are prepared and supporting
the major work.
D1. Side Laying Cuban Rotations x8-12r
3 sets. Rest 90s.

Softening: This should be your down regulation work, for the best chance to recover.
E1. Seated Meditation x5-10 mins

It is important to understand that more is not always better. When creating sessions for
your week, take this into account. Rather than trying to do work on all 6 of your goals at
once, take a focus on 2 or 3. This way you can have a higher frequency (more sessions
of the same skill/movement/exercise) each week. This also goes for the volume of work

 in any one session. The above sections do not have to be in every single session. It
makes sense to always keep a general warm up, but maybe the session does not need
any specific prehab. This, as always, is context and individually dependant.

Macrocycles and Perspective

I do not want to go into too much detail here. Again, this is a fine art and a science to
figure out the ultimate, fastest way to X. This is super important for professional athletes
that are aiming to qualify for the Olympics. Luckily, we are building a personal practice
for a lifetime, we can meander and explore, taking joy in learning rather than robotic
progress.

A Macrocycle is a period of time in which you have a given number of structured

Mesocycles, which in turn have a given number of Microcycles within. It is important to
make sure that these microcycles are varied and produce relevant stimuli to adapt to.
The Macrocycle may be split into yearly periods. Which means we would repeat the
Mesocycles multiple times in a given year. As you can see, it’s incredibly complex.

Let's pause there and get some perspective.

Due to us not being professional athletes, not needing to qualify for anything other than
our own motivations and interests, not to mention practicing a broad and varied
movement practice, this absolute scientific method will not work all too well for longevity
and enjoyment. Instead of seeking pure quantifiable progress, I think it is imperative to
have a soft zone approach and instead allow ourselves to find joy in learning, failing and
adapting to new experiences.

So, with that being said, my goal is not to educate you purly with science. Instead, my
goal is to give you the confidence and freedom to explore for yourself. To be open to
asking questions, receiving advice, making ideas and testing them out. ESSENTIALLY
NOW APPLYING THE PERSONAL PHILOSOPHY.

Even Picasso had to learn rules of classical art, before so brilliantly breaking them.

Use this document as a reference and guide, not as the bible.

Task:
Try to define a clear goal for your own practice over the next month, and use both the
personal philosophy and this document to help guide you. The philosophy provides your

 individual values and orientation. This document gives some basic frameworks/
principles to play with. There is no right or wrong here, just experience to learn from.

The value of this task is then for each of us to see not just one (our own) perspective,
but also the others. With each of you declaring a clear goal and then aiming to bring
back a result/opinion/finding at the end of the month, there is also a clear motivation to
support each other's learning.

What
does the elephant represent?
What do the blind men represent?