'The Key To Exercise Mastery'

In five minutes or less, you’ll learn:

1. How to develop specificity in an Event, Sport, or Exercise PB.

2. About what an Exercise Macrocycle is.

3. Plus* A Juicy BONUS!

You need cardiovascular endurance to run a marathon; you need strength to perform in Strongman; you need explosive power to be a sprinter; and you need agility to perform in any field-sport. What’s the lesson? ‘SPECIFICITY’.

How do you train to be ‘SPECIFIC’ in your chosen Event, Sport, or Personal Best in the gym?

1. If you’re a newb, seek out a professional to show you the ropes, OR do it yourself through trial, error, and not making the same mistakes twice.

2. Adhere to proper techniques for safety reasons.

3. Stick To It!

4. Train through a PROVEN SYSTEM that helps you structure your workouts: Exercise, Sets, Reps, Rest, % One-Rep-Max, and Purpose of that particualr exercise that’s in coherence with your goals.

5. NUTRIFY, HYDRATE, and for goodness sakes - SLEEP!

6. Record your sessions, mistakes and successes.

7. REPEAT

Above are the fundamentals of any training programme. Once you understand those fundamentals, you are ready to apply them to your chosen Event, Sport, or PB in the gym.

And what’s the ‘PROVEN SYSTEM’? The MACROCYCLE (the year), which breaks up into smaller ‘Mesocycles’ (weeks to months), and then into even smaller ‘microcycles’ (7-14 days maximum).

This system allows you to train very specfic componenets of fitness (such as speed, agility, strenght, etc.), and skills (hitting a good golf swing, or performing a basketball 3-pointer shot) over a certain time-frame.

However, first, you build your aerobic capacity through different types of training in the first mesocycle, known as the ‘BASE mesocycle’ which is where you develop an athletic base, and work capacity.

Second is the ‘BUILD mesocycle’ where you build upon your ‘BASE’ and increase the intensity of your workouts by adding ‘anaerobic exercises to your sessions to develop a greater work capacity; as well as, start to develop ‘Specfic Physical Preparedness’ for your chosen Event, Sport or PB in the gym. This allows you to achieve something called ‘Sports Mastery’ through consistent practice.

Third, is the ‘PEAK mesocycle’, and this is where you drop the volume, raise the intensity, and focus more on specific exercises and the intensity, that mimic your Sporting Event, or PB in the gym.

Fourth, is the ‘RECOVERY mesocycle’, and during this time you need to focus on execise rehab and prehab, and focus on building the strength back in your muscles, joints and tendons. More importantly, you need to PRIORITIZE SLEEP!

BONUS!

Sample of ‘BASE Mesocycle’ Session:

Notice above, how we structure the session in a strategic way that uses your the bigger compound movmeents at the beginning of the session - this is so you can use your energy more effectively. However, you can train your body to do the compound movments in the middle, or at the end of your session, such as they do in CrossFit.

The most important thing to remember is that you can use this structure and adapt it however you want, for example, if you want to be better at running, the do sprinting, or longer distance running, at the start of your session, then perform your assisted moves, or completmentary exercises in the middle, and then stretching at the end.

Remebr guys, you have the ability to adapt to any exercise, session, or situation, and have the ability to condition your body to be Healthier, Stronger, Agile, and Durable.

Take care my friends, until the next one! Thanks for reading!

Brad

Tel: 07376 941640

IG@Bradley (@brads_coaching) • Instagram photos and videos