Monday, December 06, 2010
Winter 2011 Training Program
It’s the time of year, again, when I re-tool for a new training program. I think I learned more in 2010 than I have in a given 12-month period in ages. Thus, I’m thinking this may be my most complete training program yet. Of course—as is my M.O.—it’s going to be experimental. In fact, you’ll see these elements in our upcoming P90X mc2 program but only after they’ve been thoroughly tested on me first.
As it’s a 50-themed year, my off-season conditioning program is going to be in three 50 day training phases that will mimic what we’re doing with mc2. These will be coined foundation, strength, and performance.
Goal: since all training plans must have one, is to build a huge fitness base that will see me through an epic year of adventures.
Phase I: Foundation (Nov 18 to Jan 6)
Here we’re going to get more literal with terminology, as we’re referencing our foundation, or base, as in the thing that roots our bodies to the ground as opposed to its usually meaning of any requisite fitness conditioning that readies you for further training. The goal of this phase is to build a physique that is structurally sound and in balance in order to handle the rigors of athletics without breaking down.
Most athletic programs only pay lip service to this phase, instead of making it a priority to the point where actually sports-specific training is put on the backburner until the body is ready for it. P90x did a better job than most, which is why it’s so popular among athletes. This time around we’re targeting it with laser-like focus. This phase will target completely revamping weak areas. Granted, you can’t offset 50 years in 50 days but I’m going to do the best I can.
I’ve been talking about this for a long time but the training is ever evolving. What were once a lot of boring rehab-style exercises are gradually getting more fun, and more like normal exercise.
Key words: balls (balance, physio, medicine, massage), foam roller, instability (not just in the gym as it’s snow season, which is like one big stability ball), kettle bells, yoga, rice bucket.
Phase II: Strength (Jan 7 to Feb 25)
There‘s a fair amount of wiggle room under the strength moniker. In mc2 we’ll focus on hypertrophy for most people. Since I’m not looking for much size increase this is where I plan to build my strength to weight ratio in a non-targeted sense.
Why I say non-targeted is because the sports themselves—and the next phase—will target my training. Here, especially because I train for sports that are not complimentary (climbing and biking/running), my goal is to build a very strong overall base. But instead of base as in phase I (the human kinetic chain), it’s a solid base of performance-oriented muscle mass.
This means both hypertrophy (as needed) and power (for all muscles) in a foundation format (generic strength tests, like the 90x or mc2 fit tests).
Key words: static strength, lock-off strength, wattage, form.
Phase III: Performance (Feb 28 to April 19)
Here I’ll try and put my winter fitness to use towards some goals. Specifically, the Duathlon Nationals at the end of April and some targeted climbing goals (short powerful routes) before that. This phase will feature a lot of sports specific training, postactivation potentiation, and neuro-integrated stretching to bring my power base into focus for the season ahead. After these tests I plan to roll this fitness over towards endurance based activities for the long days of summer.
Key words: speed, power, explosiveness, PAP.
So that’s the overall structure. Of course there’s a lot of fill in, including the sub structure of each phase, which will bring up words that should be familiar to Xers, such as blocks, transitions, adaptation, and mastery. By following along you’ll get a preview of why P90X mc2 is what it is, and also get a feel for ways to incorporate P90X and our other programs into your own active lifestyle plans.
vid: since i didn’t have anything fun of my own to post enjoy this clip of life on el cap. the captain's got to be on a list for this year somewhere, right?