PROGRAMMING

INTENT

The intent of our program...

Mental conditioning

Health

Function

Habit

Work capacity

Standards

FUNDAMENTALS

Posture

Mobility and range-of-motion (ROM)

Nutrition

Rest

Breathing

Mental conditioning

Energy Systems Development (ESD)

ESD protocol

Strength

Power

Strength and power protocol

Work capacity

Endurance protocols

Recovery

PRINCIPLES

Mindset

General Physical Preparedness (GPP)

Skills

The benefits of consistent regular training

Sub-maximal intensity and volume

GPP domains

  • Strength
  • Power
  • Cardio
  • Endurance
  • Recovery

Specific Adaptation to Imposed Demands (SAID)

Progressive overload

  • Volume
  • Intensity
  • Scaling
  • Training planning for individual athletes

Volume

Absolute volume = reps x sets x weight (kg)

Absolute volume assumes same barbell speed in the movement so force production is the same. Adding force (F=ma) to the equation complicates our measurement which is not necessary when comparing like with like workouts.

The volume of a particular DL strength/power workout => r x s x kg => 5 x 5 x 120kg = 3000kg. Therefore we can compare the amount of work when compared to similar DL workouts.

Intensity

=> Av. HR/time

OR (for the purposes of comparison between like workouts) We could even add duration into the mix to get a comparison on different DL workouts - Volume/time

For example DL workout #1: 3000kg in a 25 minute workout (5 x 5 x 120 / 25) => 3000/25 = 120kg/minute.

Then if we compare it to a different DL workout we will get an idea of comparative workloads.

DL workoutFor example DL workout #2: 3 x 8 x 75 in 30 minutes => 1800kg/30 minutes => 60kg/minute. Which denotes a comparatively lower intensity DL workout.

Scaling

planning your training

 

Specific Physical Preparedness (SPP)

STRUCTURE

GAC phase-cycles

  1. Strength & Power
  2. Power-endurance
  3. Endurance <60 & Endurance >90 
  4. Foundation

Both Endurance <60 and Endurance >90 are scheduled at the same set times and days throughout the cycle. These are the Cardio ESD and Ruck sessions. During the Endurance phase these sessions will be made longer and follow the phase-structure described below.

Power-endurance and Endurance (<60 or >90) are 28-day cycles (4 weeks).

An example Power-endurance phase:

  • Power-endurance - 16/28 days
  • Strength and power 4/28 days
  • Endurance - 4/28 days
  • Recovery and mobility - 4/28 days

This structure is the for Endurance:

  • Power-endurance - 4/28 days
  • Strength and power 4/28 days
  • Endurance - 16/28 days*
  • Recovery and mobility - 4/28 days

*Additional to the scheduled Ruck and Cardio ESD session. For example a Wednesday and Friday session would be scheduled from 0530 to 0700 (Cardio ESD + Endurance GAC). Here you can elect to do <30 cardio, <60 endurance or >90 endurance training. Saturday's GAC schedule would be 0600 - 0900 (Ruck + Endurance GAC).

Strength and power takes the most focus and the longest time to develop. Therefore the standard for a strength and power is a 42-day cycle (6 weeks). Here's an example of a standard strength and power phase/cycle:

  • Strength and power - 24/42 days
  • Power-endurance - 6/42 days
  • Endurance - 6/42 days
  • Recovery and mobility - 6/42 days

Foundation Phase. 

28-day cycle:

  • Power-endurance - 7/28 days
  • Strength and power 7/28 days
  • Endurance - 7/28 days
  • Recovery and mobility - 7/28 days

To allow our members to plan their training and work weeks we schedule specific movements to set-days.

  • Monday - hinge/squat (+ ruck)
  • Tuesday - upper body push/pull
  • Wednesday - push, drag, pick-up and/or carry  (+ Cardio ESD)
  • Thursday - GTO/GTS + STO
  • Friday - hinge / swing / lift (+ Cardio ESD)
  • Saturday - Endurance >90  (+ ruck)

The composition of the individual sessions will depend on the bias/cycle. If we're in a power-endurance phase then the Monday hinge/squat session will follow the power-endurance protocol described above.

Annual structure

  • Foundation - 4/52 weeks
  • Strength - 6/52 weeks
  • Power-endurance - 4/52 weeks
  • Endurance - 4/52 weeks
  • Strength - 6/52 weeks
  • Power-endurance - 4/52 weeks
  • Endurance - 4/52 weeks
  • Strength - 6/52 weeks
  • Power-endurance - 4/52 weeks
  • Endurance - 4/52 weeks
  • Foundation - 4/52 weeks
  • Rest and recovery - 2/52 (annual holidays)

PIT™ TESTING

Training metrics

Measuring progress

Progressive intervals:

Interval training

  • High Volume Interval Training (HVIT)
  • High Intensity Interval Training (HIIT)
  • Variable Intensity Interval Training (VIIT)
  • Progressive Interval Threshold (PIT™) training and testing