Crossfit

A reflection on training planning

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When thinking about training planning, whether for personal development or competition, there are a number of variables we all need to consider, whether as the trainer or trainee.

Underlying it all and before we can even start planning, we need to work out where the following are:

  • Intention
  • Attention
  • Focus

Both for the immediate goal and the longer term structure. Once these have been identified, and there can be only one or two main intention points, then the next step can be assessed.

Here, we need to look at which phase of training we are in. If we are a beginner, or have been training for only a short period of time, then we are still in base development, where we are learning the mechanics and improving work capacity. As we improve, we can start working on the individual elements of our chosen discipline. These can include:

  • Skill
  • Stamina
  • Strength
  • Speed

These lead to a development of work capacity. Or, the ability to do something faster, more accurately and for longer and more efficiently.

When looking at each days training plan, it goes through 4 phases, the length of which dependent on the above goals and the physiological status.

  • Move
  • Groove
  • Load
  • Cruise

We first start to move, to explore the body’s capacity for work that day, consider recovery from the last training session or injury. We then start to groove in the movements that we will be training that day. Once warm and ready, we can finally get the load moving, whether that is under a barbell, a HIT phase or a bike ride. Once we have completed the scheduled work, we finally cruise down, checking in again to note how we went, and to feedback for the next session.

The final, often overlooked and probably as important element of training is the recovery and nutrition. However, we tend to look at the work rather than the recovery, believing that more is better, which for most people, it tends to be, given the rest of their lifestyles, but with that, the nutrition element still has to be considered, and for most people, should be one of their two main attention points. Nutrition is a huge, complex and troublesome area, can be generally be summed up succinctly as:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat”

Greg Glassman

Now, forget everything, go and play.

Beyond 3 basic skills

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Previously, the 3 basic movement skills were raised.

These were:

  1. Getting off the floor from lying on your front
  2. Getting off the floor from lying on your back
  3. Walking at least a mile carrying a load

These use the primal movement patterns and the vast majority of us have been able to do them since the age of 2.

We can therefore advance these and actually start to develop them as a physical practice to improve our health, with very little other equipment.

If you have not exercised for a while, or have pre-existing medical conditions, please do consult your GP or practice nurse for a health check before starting any program.

As a test day, start by going for a brisk walk, sufficient to get you slightly breathless after 10 minutes, then aim for a mile, or 20 minutes. Once in a safe place and once you are warm, get on the ground. First, from your front, get up. Then from your back.

If that was challenging, or you struggled to get up, your first month would be simply practicing until you can do 10 from both front and back.

Once you can do that, you can add some more load.

With nothing more than a couple of bin liners, a reel of strong tape, an old rucksack and a bag of builder’s ballast (sand / gravel mix), you can create all you need for a very effective workout.

Fill a bin liner with a few kilos of the ballast. Tape it into a strong, short sausage shape and place this in another bag for safety. Create a few of these, of differing weights.

Once you have the weights, put sufficient in your rucksack to equal 5-10 kilos then do a 30 minute walk at a brisk pace.

Once back, adjust the load in the rucksack to about 2-5kg and perform 10 front get ups with the bag on. The, taking a sausage across your shoulder, perform 5 with it on the right before doing 5 on the left. As you get stronger, increase both the load in the rucksack for the walk and the getup challenge.

You should find that that provides a decent workout and can act as a gateway to more training techniques.

Breathing mechanics and change

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When we consider respiration, most of us will think of it as breathing in and out. Those with a science education will then look at the passive gaseous exchange taking place across the membranes within the alveoli and the processes taking place deep in the cells. A medic will be able to look the physiology, the gases themselves and the state of the arterial blood and have a good run at diagnosing many medical conditions. If you are unfortunately hospitalised, 2 of the prime observations we make will be your respiration rate and your oxygen saturation in your blood.

In the end, this means very little but has a huge consequence on our lives. If we cannot breath well, we cannot live well.

Whenever we are challenged or threatened, our breathing will change. If we are shocked or surprised, we will instinctively hold our breath. Fine for a few seconds, less useful when we need a balanced oxygen / carbon dioxide ratio for thought and efficient brain function. So if you are permanently on edge, it may be that you spend most of your time holding your breath, leading the brain to chronically adjust the carbon dioxide / oxygen ratios (measured at the aorta). This breath holding pattern may also lead the brain to consider all things a threat, be that sport, academic or practical.  And, if our respiratory mechanics are dysfunctional, for any number of reasons, then we will not be as efficient as we can or should be, which can also lead to this challenged patterning at a neuromuscular level.

From a practitioners perspective, we need to consider not just the anatomical structures directly involved in respiration, but those tethered and related to it. As an osteopath, respiration is probably the most important system I am able to directly influence. More so than circulation (apologies to A.T Still). The rule of artery is important, but if there is poor gas balance and compromised respiration, then all other systems will be adapting to compensate, assuming blood flow is present at rest.

To me, the respiratory system starts with the nose and the sinuses in the head. It includes the standard elements of trachea, bronchi, lungs and diaphragm, but also needs to include the thoracic and lumbar spine, the ribs and even the hip flexors and all surrounding musculature.

If I can create sufficient change within in any of these elements, then I can create a positive shift in state. If I can change state, I can positively influence the health of the whole body.

Breath better, move better, be better.

Simple is not the same as easy.

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The second law of thermodynamics states that everything will get more chaotic without input.

This is universal.

If you don’t sort out the little problems, they become big.

If you want to achieve a specific goal, it will take time, energy and focus. Whatever the marketers and internet gurus say, there are no shortcuts. This is simple. It is not the same as easy to accomplish.

Let us help you get better by sorting out the little problems early. One osteopathic treatment ahead of time can save lots of time, money and injury by catching things before chaos catches you.

One day. 

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One day you may need to run. Not in your trainers, Lycra and fitted top. Not after a good warm up, chatting with your friends and on a sunny day. 

It will be when you are least prepared. 

Maybe it’ll be raining. Or after a long day. When you’re wearing a smart suit or carrying a shopping bag. 

It might be for a bus, or to stop a child running into traffic, or to escape danger. It will be a sprint from the start, and unrelenting. 

Practice. 

Get a pair of boots, sweatshirt and pair of old trousers. 

Find a hill. Or a field. 

Take the luxury of a warm up. 

Then sprint. 

Try to hold a hard pace for a minute.

Walk back to the start to recover. 

Do it again. 5 – 10 times. 

It never gets easier. But you are more prepared. 

Shoulder pain – Lat chain

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If a patient is presenting with shoulder pain, once you have screened for red flags and visceral referral, we can focus on the mechanical presentations. 

Although we get taught hundreds of techniques for assessing shoulder range and function, in general a gross assessment of all planes will give you sufficient information to begin treatment. 

However, one area we tend to ignore or forget is the connections to the rest of the torso. 

We need to look at fascial chains connecting the anterior shoulder to the chest and abdominal structures and especially the role of the lattismus chain in the stabilisation of both the lumbar spine and the shoulder. 

Referring back to our core principles, we can see that if the pelvis and lumbar spine are dysfunctional then the lat chain and hence the shoulder may be recruited to improve stability. 

Therefore, whenever we see a shoulder issue, it falls on us to check further away which may lead to a more significant improvement than just working locally. 

Training made personal 

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No matter how much you wish to make changes, sometimes the internal motivation simply isn’t there. 

Time pressures, knowledge, medical complications all make a difference in getting moving and making changes. 

In these circumstances, it’s a good plan to get a trainer in. 

The issue is how to pick one. 

A few pointers might be the following:

Do they look like they walk the talk?

Are they qualified and take regular courses to keep learning?

Are the regimes they’re recommending suitable for you?

Are they working from a big gym, a crossfit box or visiting home? Each has its own philosophy which you might love or hate. 

Can they give you references from successful clients who aren’t mates? 

Most will also give a trial session of two so you can experience their methodology. 

In the end, go by gut and get after it. 

New year, new you. 

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Rubbish. 

It’s another day, 24 hours after you probably ate and drank to excess. 

It’s one more rotation of the planet, on a calendar defined by an Italian pope several hundred years ago. 

And it’s the chance, just like any other day, to start again, get disciplined, and change one thing. 

I’ve written several times on finding the one or two things that have the most significant impact. In this case, think about what you can cut out. What, if you take it away, could have the most impact? 

If you smoke or drink frequently, cutting it out not only improves health but improves your purse. 

If you’re thinking of joining a gym, start by cutting out the worst rubbish from your diet instead and walking more. 

Instead of turning on the tv, work through some basic mobility. 

Don’t look at Facebook for the tenth time today, read a real book. 

Make a small change, with consistency and reap huge benefits. 

Ask the right question

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To get a useful answer, it is important to ask the right questions. 

    Rather than adding extra effort, look at what you can take away. 

    If you can only see 2 paths, look for a third. 

    If you’re trying something new, has anyone done something similar before? Even a different discipline offers guidelines.

    Does it actually need to be done?

    What one thing, done today, will have the most impact? 

    Can this be a yes or no, rather than a maybe? 

Try one next time you’re stuck and see if it helps break the restriction.

When the going gets tough;

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Stop.

Breathe.

Think: Do I really need to be putting myself through this, is there a more efficient way?

 

If you’ve been banging your head against the same problem 42 times, perhaps the 43rd attempt won’t solve it either.

If its a workout, or a programmed training session, then dig in buttercup, the outcome is worth the effort. The same if its a challenging work scenario with a defined goal.

But if the task has no defined goal, no finishing line and seems apparently insoluble, then perhaps you need to take a break and reflect.

It could be that someone has been down that route before and talking to experts could save you hours of time.

It could be that “we’ve always done it that way” isn’t actually the best anymore.

And it could be that, however good your intentions, the goal isn’t going to fit your long term plan.

Stop, breathe, think.

Then get going again.