A training system is a concept necessary to define physical performance and to set the rules of how you progress within this specific definition. A system is simply a tool to achieve your goal as efficiently as possible. No more, no less. It’s not something you should follow because it works for others, it is not something you should follow because somebody tells you it is the best thing ever, and it is certainly not something you should follow because it is the new, hip thing on the fitness market. It’s neither a dogma nor a religion. It’s only a tool in your toolbox.
There are two crucial factors to be able to
find your optimal training system:
- Know your goal
- Educate yourself
Goal Setting:
“If you
don’t know where you are going, any road will get you there.” (Lewis Carroll)
The first thing is to know your destination.
When you know where you want to go, your training routine becomes simply a vehicle
to help you reaching that specific goal as efficiently as possible. Avoid vague
goals like “I want to look good naked” or “I want to lose some weight/gain some
muscle mass”. Be realistic, specific and tie your goals to a time factor. A
good goal would sound something like: “By the end of next year I want to bench press my bodyweight ten times”. (Search "SMART goal setting" for more information
on that subject.)
After you decided where you want to go you need
to know the way that gets you there. You don’t just jump in your car and start
driving. You either know the way or you have a map. But if your map is wrong
you will never ever arrive where you want to. It doesn’t matter how hard you
try or how fast your car is. That’s the point where your training protocol
comes into play. It is the map on your journey to physical improvement. It is
your guide from point A to point B, chose it wisely and based on educated
decision-making.
Knowledge:
There are
three kinds of training routines. a) Sensible routines which will allow you to
reach your goal, b) sensible routines which do not correspond with your goal
(at least not as efficiently as possible) and c) senseless routines which won’t
work for most people (pro bodybuilder routines usually fall into this category).
The dangerous thing, however, is that for a short amount of time most training
philosophies will work for anybody. Any change in your training will force your
body to adapt to this new challenge and for a few weeks you will progress no
matter what you do. It, therefore, is difficult to determine if you are really on the right track with your training system. If your system requires you to do one-legged squats on a
Swiss ball while balancing a teapot on your head and reciting the fifth act of
“Romeo and Juliet” backwards you will get better at doing a one-legged squats
on a Swiss ball while balancing a teapot on your head and reciting the fifth
act of “Romeo and Juliet” backwards. Hell, it most likely will even help you to improve
your squat and deadlift performance. But it will cost you valuable resources
and won’t get you far outside of this very specific field of one leg squatting
on a Swiss ball while… (you know the drill). So, if you want to improve, say, your
squats and deadlifts- use another system (preferably, one that includes squats and deadlifts).
As we just
have seen, trial and error is not the best way to figure out which training
modality fits you and your goal best. In order to separate good from bad workout advice you need knowledge. It is one of those
irrefutable truths that you need to educate yourself deeply about any subject
you want to achieve excellence in. If your goal is tied to physical improvement
you need to study physiology. You need to learn about the muscles and their
function, the cardio vascular system, the nervous system. You need to acquire
knowledge about basic training theory, movement patterns and nutrition. You
need to see how all this factors are connected and how they will influence your
goal. You don’t have to write a dissertation but you need a basic understanding
of the subject matter. Knowledge is your best bullshit detector; your strongest
weapon in the war against delusional marketing promises. In this day and age
information is available everywhere. And that’s a good thing- use it! But, on
the other hand, too much information can also get you confused easily. Therefore,
books are still one of my favorite ways to gather knowledge about a specific
subject. Focus on one book at the time and make yourself truly familiar
with its content. Highlight, bookmark, make notes and eventually apply what you
have learned. But remember: paper doesn’t blush. Only because something went through the printing
press doesn’t mean its content is sound. For the
beginning, avoid books that only rehash other information and try to lead you
along a certain pattern. Drink from the source and read time-tested books who
do not promote a specific view on training or diet but provide you with basic,
unbiased information. “Science and Practice of Strength Training” by Vladimir
Zatsiorsky and “Advanced Sports Nutrition” by Dan Benardot are good books to
get you started. (See my Pintrest-Link in the left sidebar for further reading
recommendations).
My “Ten Commandments”:
Over the
years, I’ve gathered some bullet points which I consider to be applicable to
any weight training-related goal and any routine. I stand by them but, as I said, find your own way.
- Keep it simple
- Use compound movements as the foundation of your training
- Focus on getting stronger
- Workout more than once a week
- Stick to your program for at least two months
- Constant progression is key
- Create variety within your program
- Know your limits
- Seek performance, not fatigue
- Drink plenty of water
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