The biggest challenge for anyone in fitness, even experienced athletes, is how to program. This is as it sounds. Designing a schedule to fit your workouts into your life; this is important...why?
Because... RANDOM TRAINING YIELDS RANDOM RESULTS.
I urge you to burn this motto into your memory and hold fast to it. In previous posts I have mentioned programming slightly and about the accumulative effect of just pure persistence. Fitness for life is like a manual transmission car - You have to turn it on, start in neutral, then gear up one gear at a time, and you have to achieve a certain amount of RPM's before you up-shift to the next gear.
We can relate this to a car's RPM's to our individual conditioning levels. If you are new and just turned on your engine your conditioning will only be able to produce quality RPM's at gear 1. That's good. That's your working level and that's where you start your process.
This is where persistence becomes a factor; as you accumulate persistence of performing in gear one your RPM's will start to adapt and get higher and higher until you hit your gear 2 up-shift thresh hold. It will come. It's not a race. My coach and TACFIT creator, Scott Sonnon, always says, "You cannot get to where you are going faster but you can get their slower by getting in your own way. Trust the process. Train wisely."
If you are at gear 1 and you try to train at gear 3 you are knocking at the door of injury which leads to the maze of self doubt and random progress. This is a frustrating cycle to be caught in.
In the TACFIT system are programming goes in whats called a wave cycle. This is a unique scheduling because it goes beyond just scheduling out your workouts, and rest days. It schedules out your recovery days (In the CST/TACFIT family rest days are active recovery days), we schedule the intensity of out workouts (i.e low intensity, moderate, or high), and then what the workout or recovery protocol is on those days.
An example, using the TACFIT 26 as the workout would be:
This works for fitting into your life because you know what you are doing and how to place it in your day. For TACFIT it is never more than a 20-30 minute workout so we get in, work efficiently, eat, and are done for the day. Optimum effect and recovery without a major time commitment. 20-30 mins is not even 10% of your day. It's the best to get in quality work and reap the effects all day both physically and cognitively.
Also as you do this you start to see where you improve and can slowly gauge when it is time to try and up-shift into a higher exercise complexity gear.
In the picture to left you can see how the TACFIT program balances out the workouts of the week with specific warm ups for the primary joints of the exercise and then a cool down designed to engage the opposing muscle groups of the exercise to "turn off" the muscles of the exercise after your workout to speed up recovery time. This is just for your information. If you work with any of the TACFIT programs this already set up for you just like in this picture.
Now this is not to intimidate you or be overly complicated. It is just for your information. The bottom line is you just have to MOVE! Movement is healing withing itself. Anyone who starts any program from gear 1 experiences some marginal success at first because they went from doing nothing to doing something. That alone created some benefits. But after the initial "fitness honeymoon phase" is over you to start programming with intention. Considering your goals, lifestyle, and history. Formulating a program with quality, not random exercises and hope for the best. After awhile just doing things is not enough we have to work smarter not harder so when we work hard we reap the maximum benefits.
Start slow. The benefits will come, and as they come you get better and tougher and you start making more progress and reaping more benefits. There is no quick fix...sorry. No Captain America super formula. But you can train smart like Batman and see how badass you can be.
Anyone who may need help or suggestions on this feel free to email me via the contacts page and I will be more than happy to lend some initial help to get you started. There also is option on online Skype coaching for those whose schedules and budget make it tough to get to a class or gym. Myself and my fellow coaches have found this is a great way to make a rapport with clients at a distance and take away a lot of overhead.
Looking forward to training with you!
#TACFIT #511tactical #enterthelegion
P.S. Below is 1 round of 4 of the program I just finished. The TACFIT Kettlebell Spetsnaz Program. I did 4 cycles of a 7 day wave with this with a 24kg kettlebell. A 7 day wave goes: No, Low, Mod, High, No, Low, Mod & Repeat.