Principles Of Training

I believe it is important to follow no set paradigm when it comes to training. There are, however, principles that I follow, that allow me to be as adaptable as possible when I coach and train. In doing so I am better able to meet the demands of the wide-ranging issues that clients and athletes present with on a day-to-day basis. 

Three principles have stood the test of time and experience in making people better.

  1. Train with humility and intent, seek to expose your weaknesses, work at your level, don’t be concerned if you can’t do it, just regress and work on it, do your best. This is a growth mind-set, a paradigm where by you acknowledge you can improve if you commit to consistent work and effort.
  2. Don’t Spew. We train to burn fat, build muscle and have fun. We train to expand your fitness through movement. We train because it is a privilege, a responsibility, an integral part of our health and who we are as a species. We are not here to wreck people, ruin their days, or leave them incapacitated for their life. Train with intent and humility
  3. Share the session. Include, interact and engage with others as you train. Share with others what you have learnt and inspire others to get moving.

Additionally, there are some basic premises that I adhere to when constructing a training program.

Prepare the body to train.

If you just turn straight up to training from bed/work/couch and expect to be ready to train you are dead wrong. Some warm up sets will not do the trick either. If you want to do well and stay injury free then it is imperative that you engage the nervous system. In doing so, you prime the body to send signals to the brain so as to allow the brain to send more signals out!

Build your base.

Everyone wishes to specialise immediately. I am going to start running! Start gym! I am going to be a marathon runner! A triathlete! Get strong! HOLD UP. Before you do these things it is important to make sure the body is moving efficiently and ready to accept those demands of your chosen speciality.

The best way to build your base is to follow premise number 1: Prepare your body to train, and then build your base through mobility and movement capabilities.

Now I am not saying that you have to be able to do handstand walks, muscle ups or anything that has 1 million views on YouTube because it is so awesome. Rather, get the basics down pat: squats, push ups, locomotion drills, crawling, hanging from a bar. The broader the base the higher you will go in your chosen speciality. 

Train Aerobically.

PLEASE don’t tell me IT will kill your gainZZZZ! Please don’t. Aerobic training has so many benefits it deserves an entire essay on its own. From recovery, to increased mitochondria development, to cardio vascular fitness. It is absolutely imperative in your program.

The best way to do it is not to go run yourself into the ground but rather to closely monitor your heart rate. Determine what 180 minus your age is (?) and this will set the ceiling for your max aerobic heart rate. 

If in doubt combine a complex movement and then carry something heavy

Try it: do a burpee/lizard/bear crawl/gorilla and then a dumbbell farmers walk with your body weight and let me know what muscle you didn’t engage or utilise? 

Great mid session work set. Move in a complicated way - Lizard. Pick up something heavy and then walk with it. Simple stupid and stupid simple work every time!

Some basic rules allow me to have a broad approach and operate without a set paradigm. In doing so, it allows me to work with athletes from a broad range of sporting disciplines.

What do you believe in? What do you follow? Let me know!

Chriso