Thus far I have discussed several aspects of my conditioning philosophy. Each piece of the puzzle means little by itself however. For example, understanding the effectiveness of interval training is a step in the right direction, but how do we include interval training in the weekly plan, without detracting from other areas such as skill training and strength work? Clearly, each piece of the puzzle plays an integral role, but what really matters is how we can merge these pieces together to create a logically structured program. Such a program must conform to your needs, schedule, interests, and abilities. Individual customization will always be an imperative aspect to program creation. What works for one athlete, may not work for another.
I. Focus On A Tune-up, Not An Overhaul
Have you ever brought your car into the shop for a tune-up, only to learn that the mechanic took it upon himself to overhaul other parts of the automobile?
What started as a basic tune-up quickly turns into a hefty bill. The crooked mechanic performed unnecessary work to con money out of your pocket.
I hope you’ve never been in this position. I also hope that you do not make the mistake of overhauling your entire training program when it may only need a small tune-up or adjustment.
It is not my goal to overhaul your entire plan. Rather, I hope that you can incorporate some of this material into your existing plan. Always look to add to the equation, rather than creating a new equation from scratch. Many athletes make the mistake of constantly searching for the latest and greatest training program. They cycle through an ongoing process of finding a new plan, starting a new plan, finding another new plan, ditching the old plan, and then looking for an ever better plan.
Seek to improve, but stop trying to reinvent the wheel. One example of this idea would be the addition of a finisher. You don’t need to reconstruct your entire plan. Simply add a finisher to an existing workout. For example, following a strength workout, conclude with one of the finishers mentioned on page 42. This small adjustment to your schedule can produce significant improvements. As the Greek poet Hesiod once said,
If you add a little to a little, and then do it again, soon that little shall be much.
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II. Patience Is A Virtue
Rome was not built in one day. Your body is no different. All great works require time, diligence, and a consistent effort. When working with new training ideas, do not make drastic changes all in one day. The body needs time to adjust and adapt. Rushing the process will cause more harm than good. Do not let your mind get ahead of your body. Gradually implement new, but small, pieces of the puzzle. Eventually, these small changes will accumulate and ultimately lead to enhanced performance. It will not happen today or tomorrow however.
You must focus on the big picture. Prepare for the long haul. Champions are not developed overnight. It takes years of hard work and a relentless desire to improve. Do not seek instant gratification, as you will find yourself traveling down a never-ending road of disappointment and failure.
As John Quincy Adams once said,
Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.
III. Know Where You Are, And Where You Want To Go
One of the most important aspects of program creation is to identify where you are, and then decide where you wish to go. Are you new to exercise? Are you a seasoned veteran? What are your strengths? What are your weaknesses?
Answer these questions and construct a plan that is challenging, but still achievable. Don’t set yourself up for failure by aiming your targets too high on day one. You must be diligent, but also realistic. One of the problems with cookie-cutter routines is that they are created for the masses, not the individual.
As an individual, you need a plan that is customized specifically to your needs.
Consider a novice fighter who copies the training plan of a world champion. The novice is not prepared for such an intense workload. He must instead start from the bottom, and gradually work his way up the totem pole. An athlete who is in poor condition must be gradually introduced to more intense exercise. Do not expect to run before you can walk. It is important to put forth an honest effort, but equally important to listen to your body. Train hard, but also train smart.
As an old Chinese proverb states,
A journey of a thousand miles begins with a single step.
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Categories Time Check Notes
7:00 AM to 7:30 AM
5:00 PM to 6:00 PM 6:00 PM to 6:15 PM 6:15 PM to 6:30 PM
Daily Training Checklist (Sample)
Performed hill sprints with pushups and medicine ball slams at the top of the hill
Coach surprised us with unexpected finisher. We all finished with 3 rounds of burpee intervals
Worked with coach on a new combination, then drilled with training partner and finished with bag work Finished sport-specific session with core circuit (L-sit, ab wheel,
bridging, and rotational work with medicine ball)
IV. Schedule Around Your Schedule
A successful training program must jive with your daily schedule. We all have unique obligations, whether it is work, school, family time, or any other personal commitment. Forcing a circle into a square will never work. Therefore, you must construct a plan that fits into your weekly schedule. Take some time to map out each day of the week, starting with Monday and ending with Sunday.
How much time will you commit to training? How many days a week will you train? When are you available to train each day?
Put pen to paper and construct a template. Fill in the blanks with specific objectives such as skill training, strength work, and conditioning. Once you have a list of available times and specific objectives, you can piece together the puzzle.
For example:
Strength workout + Finisher Family time
Another option would be to create a template specific to training, where each objective is checked off, with notes provided. You could construct a template for each day of the week.
For example:
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You will be surprised at how much easier it becomes to construct a training plan once you have your entire week laid out on paper. Jot down a rough draft and start working through the plan. You’ll likely need to make adjustments as you go. Remain flexible, always looking for ways to improve your plan.
As an old Dr. Seuss riddle suggests,
Today you are You, that is truer than true. There is no one alive who is Youer than You.