Of course, in an age when obesity and poor nutritional health seem to be everywhere, that means there is a large market for weight loss. A lot of different, far-fetched programs and supplements are peddled and touted every day, inundating us with mixed messages and sometimes flat-out lies.
One such problem is the over-generalized fear of all forms of sugars and carbs.
Make no mistake; Americans over-consume sugars and carbs...but as a whole we over consume everything! On average we consume too many carbs/sugars, too many fats and too much protein (yes, even protein). The result is an excess of calories consumed...and that, coupled with our low levels of activity (to burn the consumed energy), is the reason we are getting fatter.
Sugars are not "bad," and carbs just being different levels of sugars (complexities or chains of them connected together), also have their place.
Fruits and vegetables are essential foods (and sources of carbs/sugars), and that are great for the diet because they provide lots of micronutrients (vitamins...especially antioxidants, minerals, etc.), water, enzymes & coenzymes (which science hasn't even fully determined what role they play in proper nutrition/function of the body) and very few calories.
That is the formula for success in weight management anyway: Nutrient Dense Foods that are Low in Calories.
Many people don't realize that our body tells us we're "hungry" because it requires specific nutrients to perform various functions. We need calcium for specific things, vitamin C for specific things, iron for other functions, and so on. The body knows the main way it can obtain these nutrients is through consumption (our eating), so it tells us we need to eat.
Well when most of us feel "hungry" we eat the things we like/enjoy/want, not always the things we really need. So we consume plenty of calories (which are essential MACROnutrients in the form of carbs, proteins and fats), but we don't get an adequate amount of micronutrients to assist the bodily functions we need to live, perform work and thrive. Inevitably, that means the body will send us the hunger message again and we just repeat the process all over again (resulting in that excess of calories consumed compared to our activity levels). It's a vicious cycle if the problem is never really solved in the first place (eat more of the nutrient rich foods that are lower in calories!).
I'm including a link to an article below because it gives some current statistics that provide great insight to proper nutrition and an appropriate stance on the value (and necessity) of fruits and vegetables.
Do yourself a favor and take two minutes to read through it, then evaluate your personal nutrition program to see if you are placing the proper amount of emphasis on these natural and essential foods.
Yes, it is put out by the lead dietitian/doctor of a supplement company and they do promote their multivitamin at the end of it. You do not have to purchase anything or should you feel pressure to do so. I just felt this was a great article to share as the classic GI Joe tagline states: "knowing is half the battle."
Here the link to the article: Americans Don't Eat Enough Fruits and Vegetables
Have a great day and continue to improve your life with fitness, nutrition and following the True Way!
Sincerely,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Monday, November 29, 2010
Thursday, November 25, 2010
Periodization Article (Part III, the Final Details)
So after a long delay, I finally am going to reveal to you the behind-the-scenes way I organize a training program over the course of a few months. Most people know what to include in a training program, and even a few ideas of specific exercises or set/rep combinations, but a proper progression over time is really what will give you appropriate results.
If you didn't read Parts 1 & 2, or you don't remember them, take a moment to go back and review them. It will give you the full picture and bring everything together as you read the rest of this selection. Read Part I HERE, and then read Part II HERE.
Since we are basically looking at a 3-month layout and we're considering what will typically work best for most people (the common American looking to get in better shape and shed off a few pounds), we will use the format below as our training basis.
Macrocycle: 3 Month Layout
Over the course of three months you are looking to see improvements in your strength, flexibility, fitness (conditioning) level and body composition. Changing up the training focus each month allows you to keep making progressions without causing overtraining symptoms or the boredom (and quitting) that comes from a monotonous training program that never really changes.
Mesocycles: Each Month's Layout
Month 1 will focus on Basic Strength and a foundation of flexibility and conditioning. An ideal workout format for lifting during this phase is total body focus (all the movements mentioned last article: pushing, pulling, compound leg movements and core stabilization activities/movements) using weights/intensities that leave you feeling like you have only 1-2 more left in the tank after completing 8-12 reps. Typically you are looking at about 2-3 sets per exercise at this moderate intensity weight, and you can give yourself up to 1.5 minutes between sets. I like to superset exercises of different movements or upper body vs. lower body because it allows me to get some work done while I am resting that other area. It saves time and increases the conditioning component of your training. If you are just getting back into exercise after a hiatus, then start out only performing one set of each exercise. Don't worry...you are doing more than you had previously, so your body is going to physiologically adapt to it and gains will be made in the process...even at just one set per exercise. As you progress through the weeks, move up to 2 sets each, and by the end of month one or midway through month two you should be ready for 3 sets per exercise.
You are looking at about 2-3 cardio/conditioning sessions of about 20-30 minutes in length during this phase. I like to do them either before or after my strength training workouts, or on a day off. They still require adequate warm up and cool down, but they can be completed relatively quickly so you can be in and out. There are lots of ways to accomplish the conditioning goals, but I am especially partial to HIIT (high intensity interval training). That's what I use in my ebook, the 28 Day Deadline Workout.
In addition, I'd like to see you have at least 2 stretching sessions per week...following one of your strength training or cardio conditioning sessions, about half a week apart. These can be active stretches (like yoga postures and moves) or static stretching (the typical bend and hold type stretches for 20-30 seconds). Either way, your goal is to increase your basic flexibility and mobility for the strenuous work to come.
Month 2 will focus on Maximal Strength and deepening your foundation of flexibility and conditioning. You should still be doing total body workouts, but you should be using weight that only allows you to get 5-6 or so reps before form drops off or you cannot complete another rep. You may need more time between sets, like 2-5 minutes, but again choosing to superset is often a good idea to save time and maximize your training. You will perform about 3-5 sets per exercise to keep the volume up, and these strength training sessions will typically take longer to complete. Of course, use caution with this phase of training because you don't want to get hurt (that keeps you from being able to train and progress). You should still feel good after each set, but thoroughly challenged.
Again, you are looking at about 3 cardio/conditioning sessions during month two, but you can progress your conditioning in one of two ways. You can either increase the length of the sessions (to 30-40 minutes) or increase the intensity of the 20-30 minute sessions. In the HIIT (high intensity interval training) sessions you go harder/faster for a period of time and then back down the intensity for a period. In month one you might have run faster for 30 seconds and then jogged for 60-90 seconds throughout the session. Now, in month two you could progress by running as fast as you can for 20 seconds followed by 60 seconds of light jogging or even walking. To increase through the month you could add 1-2 repetitions per week, which is equivalent to 1-3 minutes of training time. Small increments, but the high demand on the body of the sprint interval will cause significant physiological adaptations...which is what we're after. Again, that's how I approach it in my ebook, the 28 Day Deadline Workout.
Of course, you need at least 2 stretching sessions per week. These can be active stretches (like yoga postures and moves) or static stretching (the typical bend and hold type stretches for 20-30 seconds). Either way, your goal is to increase your basic flexibility and mobility.
Month 3 focuses on maximizing your ENDURANCE, and ultimately your fitness level. During this phase of training your strength training workouts should be done in a circuit format, with at least 3-5 total body exercises performed back-to-back and only about 30-60 seconds rest between circuit sets to improve your endurance. You are typically looking at a rep range of about 12-15, but in some cases as high as 20 reps. The way I like to do it is to set a timer for about 30 seconds per exercise (with only about 10 seconds transition allowed between), and to see if you can perform more work (reps) from workout to workout or week to week. That shows progression in your work capacity and that is what endurance training is all about. The weight used is inevitably less than what you would use for basic strength or maximal strength training. In fact, much of the time you may only be using your own body weight...but the perceived workout "intensity" will be quite high. You typically will feel like these workouts are harder than most workouts you've ever experienced before.
You will still be performing about 3 cardio/conditioning sessions per week on alternating days from the strength training sessions, but you may choose to do a mix of HIIT training and traditional steady state cardio sessions. Because the workouts in this phase of training can be quite taxing, you may not feel up to doing "killer" hard workouts 5-6 days in a row, so doing a steady state cardio session once or twice a week instead of interval training may be a good adjustment. It will vary from person to person on what the best approach really is, but be honest with yourself about your needs and capabilities and you will be able to determine what's best for you. Many times I have found that I was capable as long as I was willing, and it is a delicate balance from day to day. You make the decision about what's best for you.
You may want to increase your flexibility sessions to three times a week during this phase, especially immediately following the strength training or HIIT training sessions. Some people feel tighter after the cardio conditioning sessions, while others do following the strength training sessions. See what happens with you and plan accordingly. Making sure you are flexible and loose after intense training sessions can be instrumental in maximizing your training results and ultimately the success of your program.
Recap (in outline format)
3 Month Format:
After an intense twelve-week training program, it is really advisable to take a week completely off or at least back down to recreational activities and light stretching. We are focused on the big picture, so backing off for a week or two will not harm you in the long run...in fact, it will actually help you make greater gains as your body gets a chance to recover and you don't create overuse/overtraining issues. After that point, you can almost go back to square one and repeat the process, at a appropriate intensities (weights and durations) to keep you progressing and improving along the way.
Of course, things can be even more in depth and complicated than I made it, but I wanted to be thorough and yet as simple as possible to give you a real understanding of how the whole process of organizing a training program should be approached.
I hope this helps you...and that means I hope you take the layout I've given and PUT IT INTO ACTION for yourself. It means nothing if it just sits on the page, and I want fitness to be as much a way of life for you as it is for me.
Now is as good a time as any, and what better way is there to preemptively attack the typical holiday pounds?
If you prefer to have EVERYTHING laid out for you and want to jump start your training program over the next 4-8 weeks, then stay tuned for next week's launch of my 28 Day Deadline Workout ebook program. I will be releasing it to all of you (the friends, family and followers I already have) first over the next couple of weeks at a significantly discounted price and with a few bonus features in an attempt to get more specific feedback and a few more testimonials before I release it globally. Watch in the coming days (after Thanksgiving) for the link to further information about it and how to order the program. I am excited about it for both of us!
If you didn't read Parts 1 & 2, or you don't remember them, take a moment to go back and review them. It will give you the full picture and bring everything together as you read the rest of this selection. Read Part I HERE, and then read Part II HERE.
Since we are basically looking at a 3-month layout and we're considering what will typically work best for most people (the common American looking to get in better shape and shed off a few pounds), we will use the format below as our training basis.
Macrocycle: 3 Month Layout
Over the course of three months you are looking to see improvements in your strength, flexibility, fitness (conditioning) level and body composition. Changing up the training focus each month allows you to keep making progressions without causing overtraining symptoms or the boredom (and quitting) that comes from a monotonous training program that never really changes.
Mesocycles: Each Month's Layout
Month 1 will focus on Basic Strength and a foundation of flexibility and conditioning. An ideal workout format for lifting during this phase is total body focus (all the movements mentioned last article: pushing, pulling, compound leg movements and core stabilization activities/movements) using weights/intensities that leave you feeling like you have only 1-2 more left in the tank after completing 8-12 reps. Typically you are looking at about 2-3 sets per exercise at this moderate intensity weight, and you can give yourself up to 1.5 minutes between sets. I like to superset exercises of different movements or upper body vs. lower body because it allows me to get some work done while I am resting that other area. It saves time and increases the conditioning component of your training. If you are just getting back into exercise after a hiatus, then start out only performing one set of each exercise. Don't worry...you are doing more than you had previously, so your body is going to physiologically adapt to it and gains will be made in the process...even at just one set per exercise. As you progress through the weeks, move up to 2 sets each, and by the end of month one or midway through month two you should be ready for 3 sets per exercise.
You are looking at about 2-3 cardio/conditioning sessions of about 20-30 minutes in length during this phase. I like to do them either before or after my strength training workouts, or on a day off. They still require adequate warm up and cool down, but they can be completed relatively quickly so you can be in and out. There are lots of ways to accomplish the conditioning goals, but I am especially partial to HIIT (high intensity interval training). That's what I use in my ebook, the 28 Day Deadline Workout.
In addition, I'd like to see you have at least 2 stretching sessions per week...following one of your strength training or cardio conditioning sessions, about half a week apart. These can be active stretches (like yoga postures and moves) or static stretching (the typical bend and hold type stretches for 20-30 seconds). Either way, your goal is to increase your basic flexibility and mobility for the strenuous work to come.
Month 2 will focus on Maximal Strength and deepening your foundation of flexibility and conditioning. You should still be doing total body workouts, but you should be using weight that only allows you to get 5-6 or so reps before form drops off or you cannot complete another rep. You may need more time between sets, like 2-5 minutes, but again choosing to superset is often a good idea to save time and maximize your training. You will perform about 3-5 sets per exercise to keep the volume up, and these strength training sessions will typically take longer to complete. Of course, use caution with this phase of training because you don't want to get hurt (that keeps you from being able to train and progress). You should still feel good after each set, but thoroughly challenged.
Again, you are looking at about 3 cardio/conditioning sessions during month two, but you can progress your conditioning in one of two ways. You can either increase the length of the sessions (to 30-40 minutes) or increase the intensity of the 20-30 minute sessions. In the HIIT (high intensity interval training) sessions you go harder/faster for a period of time and then back down the intensity for a period. In month one you might have run faster for 30 seconds and then jogged for 60-90 seconds throughout the session. Now, in month two you could progress by running as fast as you can for 20 seconds followed by 60 seconds of light jogging or even walking. To increase through the month you could add 1-2 repetitions per week, which is equivalent to 1-3 minutes of training time. Small increments, but the high demand on the body of the sprint interval will cause significant physiological adaptations...which is what we're after. Again, that's how I approach it in my ebook, the 28 Day Deadline Workout.
Of course, you need at least 2 stretching sessions per week. These can be active stretches (like yoga postures and moves) or static stretching (the typical bend and hold type stretches for 20-30 seconds). Either way, your goal is to increase your basic flexibility and mobility.
Month 3 focuses on maximizing your ENDURANCE, and ultimately your fitness level. During this phase of training your strength training workouts should be done in a circuit format, with at least 3-5 total body exercises performed back-to-back and only about 30-60 seconds rest between circuit sets to improve your endurance. You are typically looking at a rep range of about 12-15, but in some cases as high as 20 reps. The way I like to do it is to set a timer for about 30 seconds per exercise (with only about 10 seconds transition allowed between), and to see if you can perform more work (reps) from workout to workout or week to week. That shows progression in your work capacity and that is what endurance training is all about. The weight used is inevitably less than what you would use for basic strength or maximal strength training. In fact, much of the time you may only be using your own body weight...but the perceived workout "intensity" will be quite high. You typically will feel like these workouts are harder than most workouts you've ever experienced before.
You will still be performing about 3 cardio/conditioning sessions per week on alternating days from the strength training sessions, but you may choose to do a mix of HIIT training and traditional steady state cardio sessions. Because the workouts in this phase of training can be quite taxing, you may not feel up to doing "killer" hard workouts 5-6 days in a row, so doing a steady state cardio session once or twice a week instead of interval training may be a good adjustment. It will vary from person to person on what the best approach really is, but be honest with yourself about your needs and capabilities and you will be able to determine what's best for you. Many times I have found that I was capable as long as I was willing, and it is a delicate balance from day to day. You make the decision about what's best for you.
You may want to increase your flexibility sessions to three times a week during this phase, especially immediately following the strength training or HIIT training sessions. Some people feel tighter after the cardio conditioning sessions, while others do following the strength training sessions. See what happens with you and plan accordingly. Making sure you are flexible and loose after intense training sessions can be instrumental in maximizing your training results and ultimately the success of your program.
Recap (in outline format)
3 Month Format:
- Basic Strength
- 3 lifting sessions/week, total body format, 1+ exercise/major movement (push, pull, rotation, compound leg, core stabilization), 1-3 sets/exercise, 8-12 reps/set, up to 90 sec rest/set.
- 2-3 cardio/conditioning sessions/week, about 20-30 min in duration, either as steady state (traditional) cardio OR HIIT sessions (alternating high/low intensity periods)
- 2+ stretching sessions/week (active and/or static stretches for the total body with specific emphasis on your tight/weak link muscles/joints)
- Increase intensity (weight) by end of the month (weekly if possible)
- Maximal Strength
- 3 lifting sessions/week, total body format, 1+ exercise/major movement (push, pull, rotation, compound leg, core stabilization), 3-5 sets/exercise, 5-6 reps/set, between 2-5 min rest/set.
- 3 cardio/conditioning sessions/week, about 30-40 min in duration, either as steady state (traditional) cardio OR HIIT sessions (alternating high/low intensity periods)...increasing intensity/intervals weekly
- 2+ stretching sessions/week (active and/or static stretches for the total body with specific emphasis on your tight/weak link muscles/joints)
- Increase intensity (weight) by end of the month (weekly if possible)
- Endurance
- 3 lifting sessions/week, total body format, 1+ exercise/major movement (push, pull, rotation, compound leg, core stabilization), done in circuit format (w/ 3+ exercises per circuit), 2-4 sets/exercise, about 15 reps/set (around 30 seconds in duration), 30-60 sec rest/circuits.
- 3 cardio/conditioning sessions/week, about 30 min in duration, either as steady state (traditional) cardio OR HIIT sessions (alternating high/low intensity periods)
- 3 stretching sessions/week (active and/or static stretches for the total body with specific emphasis on your tight/weak link muscles/joints)
- Increase intensity (weight) by end of the month (weekly if possible)
After an intense twelve-week training program, it is really advisable to take a week completely off or at least back down to recreational activities and light stretching. We are focused on the big picture, so backing off for a week or two will not harm you in the long run...in fact, it will actually help you make greater gains as your body gets a chance to recover and you don't create overuse/overtraining issues. After that point, you can almost go back to square one and repeat the process, at a appropriate intensities (weights and durations) to keep you progressing and improving along the way.
Of course, things can be even more in depth and complicated than I made it, but I wanted to be thorough and yet as simple as possible to give you a real understanding of how the whole process of organizing a training program should be approached.
I hope this helps you...and that means I hope you take the layout I've given and PUT IT INTO ACTION for yourself. It means nothing if it just sits on the page, and I want fitness to be as much a way of life for you as it is for me.
Now is as good a time as any, and what better way is there to preemptively attack the typical holiday pounds?
If you prefer to have EVERYTHING laid out for you and want to jump start your training program over the next 4-8 weeks, then stay tuned for next week's launch of my 28 Day Deadline Workout ebook program. I will be releasing it to all of you (the friends, family and followers I already have) first over the next couple of weeks at a significantly discounted price and with a few bonus features in an attempt to get more specific feedback and a few more testimonials before I release it globally. Watch in the coming days (after Thanksgiving) for the link to further information about it and how to order the program. I am excited about it for both of us!
Wednesday, November 24, 2010
Out of the Darkness
I know it's been a little while since you've heard anything from me (don't worry, I haven't forgotten about the final periodization article I promised:), but for good reason.
Most of you are aware that I am a martial artist and a "teacher" at heart (which really means I am a perpetual student, because "to teach is to learn twice"). I love most everything "fitness," but the real difference maker in my life has been my martial arts experience.
Nothing has had a greater impact on my development and prepared me for as much in my everyday life and professional career than the martial arts. I really have been working towards having my own martial arts school for over twelve years now, as that has been my truest dream.
I got my college degree in education and obtained my teaching certificate because I knew that I would have to work with children if I had my own school. I enjoy working with kids, and they are typically the lifeline of a commercial school.
I taught afterschool programs at the elementary schools I worked at to gain experience running my own classes and to prepare me for the bigger task of running my own school.
I got my personal training certification and began taking on private clients to learn the proper way to develop training programs and make sure that I wouldn't do what most martial arts instructors do where they just do what their teachers taught them. I wanted to be scientifically sound in my training programs.
I got management experience in fitness facilities for a few reasons. One, I knew I needed to learn how to run a fitness-type facility...all the ins and outs of the industry. Even though fitness and martial arts are slightly different industries, much of the basics are similar. Two, I knew I would have to understand how to manage people. Even a martial arts school has a staff of employees, and management is much more than just telling people what to do:)
Of course, I continued in my martial arts training and achieved my third degree black belt about four years ago. I actually qualify to take my fourth degree test in the next month, which is when you are considered a good level for teaching others all the way up to right before your own rank. When I pass this test I will be able to promote people (who have legitimately fulfilled the requirements:) all the way up to third degree black belt. That should take place officially sometime next spring.
I took a real leap of faith in myself when I became a full-time personal trainer because I moved into a commission-based position for the first time in my life. I knew that to survive and thrive in the fitness OR martial arts world, I absolutely must understand how to market my services and programs to the individuals interested in what I have to offer. Luckily, the process of "selling" was not as hard for me as I might have thought because I genuinely care about the people I work with and I always approach it as fulfilling a need or a desire that the client/customer/consumer wants. Everyone involved wins, and we all benefit from it.
So after twelve years and a thorough, hard-fought process, it is finally time for me to follow through on my dream. I announced my resignation from my employer last Thursday, and I have been taking care of the details behind-the-scenes. In fact, I have a facility in the build out process and it should be done in the next 3-4 weeks.
So the GRAND OPENING of my martial arts school, True Way Martial Arts (of course it would be named "True Way" right?), is slated for January 8th at 9am-1pm. I will have lots of fun activities and of course food and prizes scheduled for that time. Everyone is welcome to come out and enjoy the event with us, even if you're not interested in taking martial arts with me:)
The address of my new school is 34294 US Highway 19-North, here in Palm Harbor, Florida (34684). For those of you familiar with this area, it's the newly-renovated plaza (called "Park Ave") on the west side of US-19 between Nebraska Ave. and Alderman. A new LeRoy Selman's (steakhouse and sports bar) is going into the outparcel space in front in a couple of months and there are a few other businesses going in there right now besides mine. I am extremely excited about it, and the space is actually ideal for what I've been looking for over the last several years. (Oh yeah, and it doesn't hurt that it's directly in front of my neighborhood...literally a five minute or less walk to work!)
So what does that mean for you and the True Way to Fitness blog?
The good news is that this doesn't negatively effect you in any way. I will still continue to contribute fitness and martial arts articles 1-3 times a week (ideally every other day or so), and my ebook will FINALLY be launching next week. For real this time! I had to delay it for the past 3 or 4 months because I knew I was doing this and wanted to wait until I was on my own before launching it. This way I can do everything the way I want to (to give you the greatest benefit/value), and not worry about upsetting my employers or getting in trouble for doing something against the way they want things done. It's just better all around this way, and I'm doubly excited about this!
I really appreciate the dedication and support I have gotten from each of you along the way, and know that you have played no small part in motivating me toward finally attempting my dreams. Of course, now the fun part REALLY begins, and I have many more steps to go in the process, but it's finally all coming together. Thank you for your role in all this.
Okay, so I'm going to let you go now...this was longer than I originally intended (always the case!). If you have any more questions or comments, please feel free to email (truewayfitness@gmail.com) or call (727-488-9571). I have another email associated with the school (truewaymartialarts@gmail.com) and there will be a website as well (truewaymartialarts.com), but I usually keep my blog stuff connected to my truewayfitness email account and truewayfitness.com. Just FYI...you can follow up with me either way.
Thank you for your time and consideration, and be on the lookout (tomorrow) for that final email of formatting/organizing a periodized training program.
Sincerely,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Most of you are aware that I am a martial artist and a "teacher" at heart (which really means I am a perpetual student, because "to teach is to learn twice"). I love most everything "fitness," but the real difference maker in my life has been my martial arts experience.
Nothing has had a greater impact on my development and prepared me for as much in my everyday life and professional career than the martial arts. I really have been working towards having my own martial arts school for over twelve years now, as that has been my truest dream.
I got my college degree in education and obtained my teaching certificate because I knew that I would have to work with children if I had my own school. I enjoy working with kids, and they are typically the lifeline of a commercial school.
I taught afterschool programs at the elementary schools I worked at to gain experience running my own classes and to prepare me for the bigger task of running my own school.
I got my personal training certification and began taking on private clients to learn the proper way to develop training programs and make sure that I wouldn't do what most martial arts instructors do where they just do what their teachers taught them. I wanted to be scientifically sound in my training programs.
I got management experience in fitness facilities for a few reasons. One, I knew I needed to learn how to run a fitness-type facility...all the ins and outs of the industry. Even though fitness and martial arts are slightly different industries, much of the basics are similar. Two, I knew I would have to understand how to manage people. Even a martial arts school has a staff of employees, and management is much more than just telling people what to do:)
Of course, I continued in my martial arts training and achieved my third degree black belt about four years ago. I actually qualify to take my fourth degree test in the next month, which is when you are considered a good level for teaching others all the way up to right before your own rank. When I pass this test I will be able to promote people (who have legitimately fulfilled the requirements:) all the way up to third degree black belt. That should take place officially sometime next spring.
I took a real leap of faith in myself when I became a full-time personal trainer because I moved into a commission-based position for the first time in my life. I knew that to survive and thrive in the fitness OR martial arts world, I absolutely must understand how to market my services and programs to the individuals interested in what I have to offer. Luckily, the process of "selling" was not as hard for me as I might have thought because I genuinely care about the people I work with and I always approach it as fulfilling a need or a desire that the client/customer/consumer wants. Everyone involved wins, and we all benefit from it.
So after twelve years and a thorough, hard-fought process, it is finally time for me to follow through on my dream. I announced my resignation from my employer last Thursday, and I have been taking care of the details behind-the-scenes. In fact, I have a facility in the build out process and it should be done in the next 3-4 weeks.
So the GRAND OPENING of my martial arts school, True Way Martial Arts (of course it would be named "True Way" right?), is slated for January 8th at 9am-1pm. I will have lots of fun activities and of course food and prizes scheduled for that time. Everyone is welcome to come out and enjoy the event with us, even if you're not interested in taking martial arts with me:)
The address of my new school is 34294 US Highway 19-North, here in Palm Harbor, Florida (34684). For those of you familiar with this area, it's the newly-renovated plaza (called "Park Ave") on the west side of US-19 between Nebraska Ave. and Alderman. A new LeRoy Selman's (steakhouse and sports bar) is going into the outparcel space in front in a couple of months and there are a few other businesses going in there right now besides mine. I am extremely excited about it, and the space is actually ideal for what I've been looking for over the last several years. (Oh yeah, and it doesn't hurt that it's directly in front of my neighborhood...literally a five minute or less walk to work!)
So what does that mean for you and the True Way to Fitness blog?
The good news is that this doesn't negatively effect you in any way. I will still continue to contribute fitness and martial arts articles 1-3 times a week (ideally every other day or so), and my ebook will FINALLY be launching next week. For real this time! I had to delay it for the past 3 or 4 months because I knew I was doing this and wanted to wait until I was on my own before launching it. This way I can do everything the way I want to (to give you the greatest benefit/value), and not worry about upsetting my employers or getting in trouble for doing something against the way they want things done. It's just better all around this way, and I'm doubly excited about this!
I really appreciate the dedication and support I have gotten from each of you along the way, and know that you have played no small part in motivating me toward finally attempting my dreams. Of course, now the fun part REALLY begins, and I have many more steps to go in the process, but it's finally all coming together. Thank you for your role in all this.
Okay, so I'm going to let you go now...this was longer than I originally intended (always the case!). If you have any more questions or comments, please feel free to email (truewayfitness@gmail.com) or call (727-488-9571). I have another email associated with the school (truewaymartialarts@gmail.com) and there will be a website as well (truewaymartialarts.com), but I usually keep my blog stuff connected to my truewayfitness email account and truewayfitness.com. Just FYI...you can follow up with me either way.
Thank you for your time and consideration, and be on the lookout (tomorrow) for that final email of formatting/organizing a periodized training program.
Sincerely,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Tuesday, November 9, 2010
The Promised Periodization Part II
If you didn't get a chance to read Part 1, take a moment to go back and review it HERE so you are caught up and everything in this article will make more sense. This is an inside look at how I, from a strength coach and fitness professional standpoint, organize a long term training program (officially called a training "periodization," thus the title of this post).
Before we get too far in the details let's clarify a few things first:
-The frequency of training (aka how often you work out) really depends on your goal, the time you have available, the intensity of the sessions and the duration (and/or volume) of the sessions. In essence, the harder you work your body, the more likely that you are going to need significant time (48-72 hours) between strenuous sessions. That doesn't mean you can't workout at all between that time, but it does mean that back-to-back days of high intensity training can be COUNTER-productive (especially for the same body parts on those consecutive days). Many athletes "work out" (I'd say "practice" or "train", more aptly describes the approach and the goal) daily, but they typically alternate higher intensity and lower intensity days. It can be extremely effective to do a hard workout on Day 1, followed by a day of moderate intensity cardio and/or some foam rolling (soft tissue release), stretching (including yoga) and perhaps tai chi/martial arts forms. If you are going to do two days in a row of high intensity, see if you can at least break it down into an upper body/lower body split for the days.
-Functional Movements vs. Muscle Group training: This is a hard fought battle within the fitness world, mainly because both sides can stimulate significant results. Basically, the functional camp believes that the best way to train the body is through the major movements: pushing, pulling, rotation, compound leg movements (like squats and deadlifts) and core stabilization, while those in favor of muscle group training like to do exercises that isolate individual muscle groups. Both have value, but I'd say that with all the sitting and the lack of proper physical activities in America, we need to practice proper movement technique. Additionally, it is argued that these movements burn more calories and cause better neurological (mind-muscle) connections than standard isolation training. There's no doubt that isolating a muscle group can really help with hypertrophy (building the muscle's cross-sectional size), but there is obviously more to fitness and training than just looks/aesthetics (again, it will all depend on YOUR main goal). I would advise most Americans to take the functional movement approach.
-Olympic Lifts and Injuries: I am going to keep it simple by saying that I think the sport of Olympic lifting (focused on movement-based lifts like clean & press, the snatch and the jerk) is terrific and I have a lot of respect for those individuals. They are tremendous athletes. However, the specific lifts they do are extremely complex and highly technique-based, and they spend years perfecting them. For that reason, I think that most Americans should avoid these complicated lifts all the time. If you have the opportunity to learn them from a well-trained Olympic lifting coach or strength coach, awesome...go for it. But even most personal trainers, fitness professionals and exercise enthusiasts are not qualified or prepared to teach you the intricacies involved in this lifts. Stick to exercises you can control the weight on (even if you are doing max lift training) and you will significantly reduce the risk of injury (which is extremely counterproductive to your goal!).
-Focus on PROGRESSION: Let's face it, we all are inherently wired for instant gratification. We want it NOW, and your fitness goal is no exception. But, like everything else that's worthwhile in life, a significant fitness goal is going to require significant time to be achieved. That's why we must focus on progression. My advice is to START SMALL and work your way up over the coming weeks. If you've been out of training for a while (or even if you are starting a new program that you're unfamiliar with), then there is nothing wrong with only two 1-2 sets of each exercise or circuit and building up to 3 or more over the course of 4-8 weeks. You will still be getting results because you are overloading your body (challenging the muscles more than they were previously used to, therefore it will stimulate the physiological adaptation you are after). That's why in my book (and training philosophy) I preach of PROGRESSIVE OVERLOAD...over time you will create the changes in the body you are after step-by-step and bit-by-bit.
-Don't forget Mobility & Flexibility: Everybody focuses on the exercises and working hard during a workout, but it seems that only long-time athletes give enough attention to the two factors that account for longevity and optimal performance: mobility and flexibility. Mobility is about the health and training of the joints, so range of motion and dynamic movement of the body are optimized at all times. Mobility helps keep the body injury free and prepared for activities at the end range of motion. It makes sense that you want to support the muscles and body you work so hard to get, so mobility is necessary in that process. Additionally, flexibility and strength actually go hand-in-hand...you cannot have one without the other. True strength is going to involve some degree of flexibility, and in order to obtain optimal flexibility, a person really needs a good base of strength. Do yourself a favor and incorporate mobility and flexibility training sessions at least 2-3 times per week through the course of this periodization (program design).
Of course, I know this all seems complicated (and long-winded), but I want to give you genuine insight into designing a program for yourself. Part of the point is that I want to stimulate some follow up questions, comments or concerns from each of you so please feel free to add your thoughts in the COMMENT SECTION below.
I'd say that's enough of my ranting for one day...I'll be back in a few days to finish up Part 3 of this article, where I'll bring it all together for you to get the full picture!
Till then, peace...and train wisely!
Sincerely in Fitness,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Before we get too far in the details let's clarify a few things first:
-The frequency of training (aka how often you work out) really depends on your goal, the time you have available, the intensity of the sessions and the duration (and/or volume) of the sessions. In essence, the harder you work your body, the more likely that you are going to need significant time (48-72 hours) between strenuous sessions. That doesn't mean you can't workout at all between that time, but it does mean that back-to-back days of high intensity training can be COUNTER-productive (especially for the same body parts on those consecutive days). Many athletes "work out" (I'd say "practice" or "train", more aptly describes the approach and the goal) daily, but they typically alternate higher intensity and lower intensity days. It can be extremely effective to do a hard workout on Day 1, followed by a day of moderate intensity cardio and/or some foam rolling (soft tissue release), stretching (including yoga) and perhaps tai chi/martial arts forms. If you are going to do two days in a row of high intensity, see if you can at least break it down into an upper body/lower body split for the days.
-Functional Movements vs. Muscle Group training: This is a hard fought battle within the fitness world, mainly because both sides can stimulate significant results. Basically, the functional camp believes that the best way to train the body is through the major movements: pushing, pulling, rotation, compound leg movements (like squats and deadlifts) and core stabilization, while those in favor of muscle group training like to do exercises that isolate individual muscle groups. Both have value, but I'd say that with all the sitting and the lack of proper physical activities in America, we need to practice proper movement technique. Additionally, it is argued that these movements burn more calories and cause better neurological (mind-muscle) connections than standard isolation training. There's no doubt that isolating a muscle group can really help with hypertrophy (building the muscle's cross-sectional size), but there is obviously more to fitness and training than just looks/aesthetics (again, it will all depend on YOUR main goal). I would advise most Americans to take the functional movement approach.
-Olympic Lifts and Injuries: I am going to keep it simple by saying that I think the sport of Olympic lifting (focused on movement-based lifts like clean & press, the snatch and the jerk) is terrific and I have a lot of respect for those individuals. They are tremendous athletes. However, the specific lifts they do are extremely complex and highly technique-based, and they spend years perfecting them. For that reason, I think that most Americans should avoid these complicated lifts all the time. If you have the opportunity to learn them from a well-trained Olympic lifting coach or strength coach, awesome...go for it. But even most personal trainers, fitness professionals and exercise enthusiasts are not qualified or prepared to teach you the intricacies involved in this lifts. Stick to exercises you can control the weight on (even if you are doing max lift training) and you will significantly reduce the risk of injury (which is extremely counterproductive to your goal!).
-Focus on PROGRESSION: Let's face it, we all are inherently wired for instant gratification. We want it NOW, and your fitness goal is no exception. But, like everything else that's worthwhile in life, a significant fitness goal is going to require significant time to be achieved. That's why we must focus on progression. My advice is to START SMALL and work your way up over the coming weeks. If you've been out of training for a while (or even if you are starting a new program that you're unfamiliar with), then there is nothing wrong with only two 1-2 sets of each exercise or circuit and building up to 3 or more over the course of 4-8 weeks. You will still be getting results because you are overloading your body (challenging the muscles more than they were previously used to, therefore it will stimulate the physiological adaptation you are after). That's why in my book (and training philosophy) I preach of PROGRESSIVE OVERLOAD...over time you will create the changes in the body you are after step-by-step and bit-by-bit.
-Don't forget Mobility & Flexibility: Everybody focuses on the exercises and working hard during a workout, but it seems that only long-time athletes give enough attention to the two factors that account for longevity and optimal performance: mobility and flexibility. Mobility is about the health and training of the joints, so range of motion and dynamic movement of the body are optimized at all times. Mobility helps keep the body injury free and prepared for activities at the end range of motion. It makes sense that you want to support the muscles and body you work so hard to get, so mobility is necessary in that process. Additionally, flexibility and strength actually go hand-in-hand...you cannot have one without the other. True strength is going to involve some degree of flexibility, and in order to obtain optimal flexibility, a person really needs a good base of strength. Do yourself a favor and incorporate mobility and flexibility training sessions at least 2-3 times per week through the course of this periodization (program design).
Of course, I know this all seems complicated (and long-winded), but I want to give you genuine insight into designing a program for yourself. Part of the point is that I want to stimulate some follow up questions, comments or concerns from each of you so please feel free to add your thoughts in the COMMENT SECTION below.
I'd say that's enough of my ranting for one day...I'll be back in a few days to finish up Part 3 of this article, where I'll bring it all together for you to get the full picture!
Till then, peace...and train wisely!
Sincerely in Fitness,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Friday, November 5, 2010
The Promised Periodization Part #1
The reason why exercise, fitness and nutrition are so confusing and hard to figure out is that there are many quality approaches that will work AND the human body is amazingly complex and complicated. In other words, lots of things work, however, what works for one person may not necessarily work for you.
That's why individualization of a training program is so important. YOU NEED TO ADJUST IT TO APPROPRIATELY FIT YOU.
In this article I won't be able to completely individualize the program for you, but through the lay out and by taking you through the process, you can come up with a pretty top-notch system that will at least be better than what you're likely doing now. And that means you will be taking a step in the right direction...
The Prerequisites
Before you can begin a program design, you absolutely have to know what you're trying to do. That means you need to have a SPECIFIC GOAL you are after that will keep you focused and going as the weeks and months of hard work roll on. Decide what that is and you will be able to lay out everything else.
Ask yourself these questions:
Am I preparing for a specific sport, activity or event?
(This will impact the specific exercises and energy systems you target)
Am I in the off-season of the sport, or how long do I have to achieve my goal?
(If you have a lot of sport practice/competition time, that will be your primary training goal and too much fitness training will likely interfere with your sport performance)
What is my training experience level right now? Have I been actively training for a while or am I just returning to it?
(Don't compare yourself to when you were at your peak...if you've been out a while then give yourself the chance to build it back up...patience, my friend!)
Do I have any injuries or physical ailments to consider in organizing this program?
(Helps with individualizing the program to prevent injuries and tie in the weak links)
What are my training preferences...what exercise and fitness activities do I enjoy/prefer?
(If you don't like it to some degree, it won't last)
If you don't have at least 3 months to work with, you cannot devise a complete training periodization program. Even though you may be after quick fat loss or as-fast-as-possible results, thorough and realistic programs that create sustainable results need significant time commitment.
Now you have all your prerequisites in order and are ready to plan out your first "macrocycle".
Macrocycle is just a fancy word for big picture block of time in the training process. Here we are going to use 3 months as the length of our macrocycles.
A macrocycle is broken up into mesocycles, which we will divide into monthly (4 week) segments.
Each Mesocycle will have 4 (weekly) microcycles in it, allowing you to manage it on a week-to-week basis.
So your Macrocycle=3 months, and your Mesocycles=1 month each, and your Microcycles=1 week each
We are keeping it simple with a Linear Periodization model (if that doesn't make sense to you don't worry about it:), so in Part #2 of the article I will actually lay out each of the focus points for the mesocycles (each month) and details for organizing and progressing each week so your body keeps adapting and improving.
Until then...shoot me any questions you have to this point!
Sincerely,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
That's why individualization of a training program is so important. YOU NEED TO ADJUST IT TO APPROPRIATELY FIT YOU.
In this article I won't be able to completely individualize the program for you, but through the lay out and by taking you through the process, you can come up with a pretty top-notch system that will at least be better than what you're likely doing now. And that means you will be taking a step in the right direction...
The Prerequisites
Before you can begin a program design, you absolutely have to know what you're trying to do. That means you need to have a SPECIFIC GOAL you are after that will keep you focused and going as the weeks and months of hard work roll on. Decide what that is and you will be able to lay out everything else.
Ask yourself these questions:
Am I preparing for a specific sport, activity or event?
(This will impact the specific exercises and energy systems you target)
Am I in the off-season of the sport, or how long do I have to achieve my goal?
(If you have a lot of sport practice/competition time, that will be your primary training goal and too much fitness training will likely interfere with your sport performance)
What is my training experience level right now? Have I been actively training for a while or am I just returning to it?
(Don't compare yourself to when you were at your peak...if you've been out a while then give yourself the chance to build it back up...patience, my friend!)
Do I have any injuries or physical ailments to consider in organizing this program?
(Helps with individualizing the program to prevent injuries and tie in the weak links)
What are my training preferences...what exercise and fitness activities do I enjoy/prefer?
(If you don't like it to some degree, it won't last)
If you don't have at least 3 months to work with, you cannot devise a complete training periodization program. Even though you may be after quick fat loss or as-fast-as-possible results, thorough and realistic programs that create sustainable results need significant time commitment.
Now you have all your prerequisites in order and are ready to plan out your first "macrocycle".
Macrocycle is just a fancy word for big picture block of time in the training process. Here we are going to use 3 months as the length of our macrocycles.
A macrocycle is broken up into mesocycles, which we will divide into monthly (4 week) segments.
Each Mesocycle will have 4 (weekly) microcycles in it, allowing you to manage it on a week-to-week basis.
So your Macrocycle=3 months, and your Mesocycles=1 month each, and your Microcycles=1 week each
We are keeping it simple with a Linear Periodization model (if that doesn't make sense to you don't worry about it:), so in Part #2 of the article I will actually lay out each of the focus points for the mesocycles (each month) and details for organizing and progressing each week so your body keeps adapting and improving.
Until then...shoot me any questions you have to this point!
Sincerely,
Chad R. JohnsonPersonal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
Wednesday, November 3, 2010
Learning the Truth
In this information-infused world where everyone is busy beyond belief, we all are guilty of trying to do too much and having our hands in too many projects.
I am especially guilty of this as it stems from a personality trait of wanting to be all things to all people.
As a personal trainer, martial arts instructor and fitness leader I now realize how much I have "beat up" on myself and my clients in the pursuit of "the perfect training program" and optimal results over the years.
As I have been forced to sit back and rehabilitate from a neck (disc) injury myself, and after years of chronic low/mid back issues (not to mention a torn knee and even a torn hamstring), I can see how my very strengths are also my greatest weaknesses.
I've pushed myself harder and harder each day, always expecting to improve or at least not "lose ground." In doing so, I actually have caused more problems than I would have if I would have approached it a little differently.
Truth is, I have been guilty of trying to cut corners and apply the "get rich quick" approach to my training and my life when life is really about periodization (proper cycling)...an ebb and flow of progression and development.
As much as we want to get to our goal/destination as soon as possible (like NOW), you simply cannot bypass the principles of development and growth. And you certainly can't master even one thing if you are too busy trying to be the jack of all trades.
I share this with you today in part as a recognition, a sort of self-acknowledgment of one of my flaws as a person, an athlete, a coach and a leader, and in part as a resolution to let certain things (expectations, attempts) go so I can focus on the few things that matter most. This will allow me to be more effective in the things I do, as well as accepting the fact that things always seem to take more time to be completed than we originally plan for them to. As the old saying goes, "If you want to make God laugh, tell Him your plans."
So maybe this applies to you and where you are at in your life journey today, and maybe it doesn't. If it does, perhaps this can give you some insight and inspiration to simplify and recommit to the gradual, steady path of growth rather than just another 100 mile per hour you-know-whats-to-the-wall approach.
Now the hard part is figuring out what the priorities are and how to focus our attention on them.
Consequently, in the coming posts I'm going to lay out an entire training periodization format for you. Periodization is just a fancy word for an organized training cycle to achieve a specific fitness/athletic result. In other words, it's a program design format...laid out to effectively progress you on toward your specific fitness goal.
The two formats I'm going to lay out for you will be based on a three month period. Though a full training periodization could be in upwards of several years (like in the case of Olympic level athletes and the four years between the famed games), I'd say that three months is the minimum length of time to organize a legitimate program. You can adapt it longer once you understand how to organize it if you want.
I will basically give you insight to how I organize a long term plan for my clients, athletes and of course myself.
It should be very useful for you...and all you'll have to do is make it your own and apply it to yourself!
Be on the look out in the days to come!
Sincerely in Fitness,
Chad R. Johnson
Personal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
I am especially guilty of this as it stems from a personality trait of wanting to be all things to all people.
As a personal trainer, martial arts instructor and fitness leader I now realize how much I have "beat up" on myself and my clients in the pursuit of "the perfect training program" and optimal results over the years.
As I have been forced to sit back and rehabilitate from a neck (disc) injury myself, and after years of chronic low/mid back issues (not to mention a torn knee and even a torn hamstring), I can see how my very strengths are also my greatest weaknesses.
I've pushed myself harder and harder each day, always expecting to improve or at least not "lose ground." In doing so, I actually have caused more problems than I would have if I would have approached it a little differently.
Truth is, I have been guilty of trying to cut corners and apply the "get rich quick" approach to my training and my life when life is really about periodization (proper cycling)...an ebb and flow of progression and development.
As much as we want to get to our goal/destination as soon as possible (like NOW), you simply cannot bypass the principles of development and growth. And you certainly can't master even one thing if you are too busy trying to be the jack of all trades.
I share this with you today in part as a recognition, a sort of self-acknowledgment of one of my flaws as a person, an athlete, a coach and a leader, and in part as a resolution to let certain things (expectations, attempts) go so I can focus on the few things that matter most. This will allow me to be more effective in the things I do, as well as accepting the fact that things always seem to take more time to be completed than we originally plan for them to. As the old saying goes, "If you want to make God laugh, tell Him your plans."
So maybe this applies to you and where you are at in your life journey today, and maybe it doesn't. If it does, perhaps this can give you some insight and inspiration to simplify and recommit to the gradual, steady path of growth rather than just another 100 mile per hour you-know-whats-to-the-wall approach.
Now the hard part is figuring out what the priorities are and how to focus our attention on them.
Consequently, in the coming posts I'm going to lay out an entire training periodization format for you. Periodization is just a fancy word for an organized training cycle to achieve a specific fitness/athletic result. In other words, it's a program design format...laid out to effectively progress you on toward your specific fitness goal.
The two formats I'm going to lay out for you will be based on a three month period. Though a full training periodization could be in upwards of several years (like in the case of Olympic level athletes and the four years between the famed games), I'd say that three months is the minimum length of time to organize a legitimate program. You can adapt it longer once you understand how to organize it if you want.
I will basically give you insight to how I organize a long term plan for my clients, athletes and of course myself.
It should be very useful for you...and all you'll have to do is make it your own and apply it to yourself!
Be on the look out in the days to come!
Sincerely in Fitness,
Chad R. Johnson
Personal Trainer (ACE-CPT)
Strength Coach (NSCA-CSCS)
Youth Fitness Specialist (IYCA-YFS)
Martial Arts Instructor (Taekwondo 3rd Degree)
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