Exclusive Interview with Jeffry Larson

We are very honoured to have with us here Jeffry Larson, Chief Warrant Officer Four of the US Army for an interview. He is also one of a few people who have made it to be a Circular Strength Training Head Coach and TACFIT Team Leader.

Herman Chauw: Hi Jeffry, could you tell us about your fitness background?

Jeffry Larson: “Fit” is not a word that I would use to describe myself growing up. While I was tall for my age and was doing martial arts I was also overweight and a poor performer athletically. This continued to be the case all the way through college and even after I got married. It was not until after I joined the military that I became serious about fitness and my quest to find the best system to reach my goals. Unsatisfied with the limitations of military physical training and the mainstream fitness world I finally discovered CST and never looked back. Since then I have gone one to become a CST Head Coach and one of the first TACFIT Team Leaders.

TACFIT Team Leader "Q" - The Qualification Exam from Scott Sonnon on Vimeo.

HC: How long have you served in the Army? What do you do in the Army?

JL: I have been in the U.S. Army for over 16 years. I am a Chief Warrant Officer in the Army Band field currently serving as the commander of the 113th Army Band “Dragoons” at Fort Knox, KY. My duty as a warrant officer is to train my unit to be both technically and tactically proficient so that they are capable of performing their mission to a high standard in any environment including a combat zone. Along these lines some of my experiences have included engaging with the Afghan National Army Band in a mentoring relationship and performing for the President of the United States in high-visibility ceremonies.

HC: What does a typical week look like in the Army?

Revisiting Program Design - Part 2 - the Four Ts

So have you gotten yourself confused by the FITT? I certainly had. Even after three years in physiotherapy school i hadn't had the slighted idea of a working formula for program design. It was still very arbitrary and too many variables.

Let's enter CST again into the picture and how it can fit in the FITT principles.

F and I has been covered over and over again in the 4x7. So there is nothing new to add here.

The two Ts in FITT can be expanded in more detail into four Ts. These are:

Tension

You have to define whether you are going for 1RM strength, 3RM, 5RM, strength endurance (define the rep range, eg 100 reps, 500 reps, 1000 reps etc.), cardiovascular endurance etc.

You also need to define the speed of muscular contraction, eg. ballistic, plyometric, grind, isometric etc.

Training for one tension type eg 1RM may improve other strengths near the rep range but the further they are the less carry over there is so you need to be specific.

Tool

You need to define whether you are going to use bodyweight, kettlebell(s), Clubbell(s), barbell, dumbbell(s), sandbag etc. Some of these can be substituted with another but the effect would be different.

Proficiency in one tool does not guarantee carry over to another tool, eg being able to do a handstand on the floor does not guarantee you being able to do the same on the rings.

Technique

This is a very basic principle in any kind of skill acquisition. The skill practiced must reflect the skill desired.

To press a lot, one must press a lot. And then what kind of press needs to be defined too, eg two handed press, one handed press, standing press, seated press etc.

If you are training for a skill which you are not able to do yet, your training must reflect the component skills that you can do which leads to the skill desired.

Time

This refers to the protocol. In the most simple terms, this refers to the reps and sets.

Revisiting Program Design - Part 1 - the FITT

We have been taught in fitness school that we should design our training program according to the FITT principles:

Frequency
Intensity
Time
Type

Here are some typical guidelines based on this.

FITT Principles, adapted from FIT Society - Winter 2007 - ACSM

Simple eh? Not so. There are still a lot of variables not touched in this guideline, which can be very arbitrary, especially for beginners. Resulting in ineffective program designs. At least for me there were still a lot of questions unanswered.

Let's just take a look at some of these unanswered questions and the ridiculous comments that can arise out of following this guideline.

Frequency

So outside the 3-4 days of training, it means no activity at all? Or is it not defined? So if i put a high intensity soccer game on one of the non-training days, would it be okay? Would it interfere with my training? I could even put 3 high intensity soccer games on my 3 non-training days.

How do i schedule these 3-4 days? Can i put them back to back?

Do i put them mon-wed-fri or tue-thur-sat?

Intensity

So 3 sets of 8-12 reps is the holy grail huh? What about singles, doubles, triples, and all the rep ranges up to hundreds or thousands?

What is the rest period between each set?

I want to tone my arms, so i'll stick to light weights. 12 reps not enough, i'll do twenty reps.

I'll train to failure every set, every exercise, every training session.

Are three sets enough? Is this too much?

So 65% MHR is the guideline. If i want to burn more fat, i should be doing the lower range, ie 65% right? I shouldn't be doing anything higher than this if i want to maximize my fat burn.

Exclusive Interview with Ryan Murdock

Ryan Murdock is an Rmax Faculty Coach and a travel writer. As one of the pioneers in Circular Strength Training, he has done more Double Density cycles than you care to count. In this exclusive interview, we'll get him to shed some light on his travelling lifestyle and how CST/TACFIT fits in.

Herman Chauw: Hi Coach Murdock, thank you for agreeing to have this interview. Could you tell us a bit about your background.

Ryan Murdock: http://www.ryanmurdock.com/murdock-bio.htm

HC: How long have you been a travel writer and what interests you in this profession?

RM: I guess I started writing seriously in about 2000, while living in Tokyo. But I’ve always written, even as a kid. I like travel literature because it can be so many things — autobiography, memoir, anthropology, prose poetry, cultural critique, history, etc. And the best combines elements of each. Writing about travel suits me because I’m only really good at writing about myself.

HC: Other than being a travel writer and the Rmax seminars, what is your schedule like? Do you teach physical training to clients?

RM: I do have a few clients that I work with several times a year, but these days I’m mainly focused on ebooks and on building our Inside Access program at BodyweightCoach.com

HC: How many countries have you been to and how often do you travel? How many days a month are you away from home? And out of these how many days are spent actually travelling, ie on flights, transit, trains, buses etc.?

What are the Intuitive Training Protocols

What is safe? What is unsafe?

How to determine how much you can push before you throw in the towel?

What is hardcore? What is plain stupid?

How to determine if you have done enough, too little or too much?

How to determine when to progress?

I am sure these are just some of the many questions beginners often ask. And actually, there is one answer than answers them all: "it depends". Depends on what? Depends on the Intuitive Training Protocols.

Let the Protocols come and answer these questions once and for all. These are your "form police", or rather your "guardian angels" that keep you within the safe zone.

1) Rate of Perceived Technique (RPT). This is the subjective evaluation of your technique on a scale of 1 to 10, 1 being the worst technique, 10 being the best technique that you can ever do in your current condition. Your technique must be 8 and above at all times to be safe and effective.

More on proper Technique would be expounded under the 7 Key Components of Structure.

2) Rate of Perceived Discomfort (RPD). This is the subjective evaluation of your discomfort or pain on a scale of 0 to 10, 0 being none, 1 being minimal discomfort, 10 being the worst pain you could ever imagine. Your discomfort must be 3 and below at all times to be safe.

3) Rate of Perceived Effort (RPE). This is the subjective evaluation of how hard you work on a scale of 0 to 10, 0 being none, 1 being minimal effort, 10 being the maximal effort that you gauge you can put out at your current condition.

Depending on your training schedule, you vary your effort as dictated by the intensity. More of this to be covered under 4x7.

So answering the questions as posted above:

Q: What is safe? What is unsafe?

A: Safe is RPT => 8 and RPD =< 3. Unsafe is when these two criteria are not satisfied.

Q: How to determine how much you can push before you throw in the towel?

A: As long as RPT => 8 and RPD =< 3, you can max out your RPE.

Q: What is hardcore? What is plain stupid?

A: Hardcore is doing one more rep despite your body telling you to quit. Of course the above conditions of RPT => 8 and RPD =< 3 must be satisfied. Stupidity is not paying attention to the technique and discomfort and keep going on despite poor technique and discomfort/pain. This can result in injury.

Q: How to determine if you have done enough, too little or too much?

A: No Intensity is RPE 1-2, Low Intensity is RPE 3-4, Moderate Intensity is RPE 5-7, High Intensity is RPE 8-10. Intensity can be adjusted by changing the number of sets/reps/rounds, exercise complexity, changing the rest periods, changing the density, changing the resistance etc.

Q: How to determine when to progress?

A: When RPE drops to =< 6 while keeping RPT => 8 and RPD =< 3 for a certain exercise or program, you can progress to the next level, this can mean adding more reps, adding more weight or progressing to a more complex movement.

What are the 6 Degrees of Freedom

We all have been taught in fitness school that the body moves in three planes of motion: sagittal, frontal and transverse.

Now, there is nothing wrong with this model, but limited. Because:
1) It does not describe the type of movement along these planes.
2) It can become very difficult to define these planes in positions other than the anatomical position.

In CST, and in aeronautics, we use the 6 Degrees of Freedom model to describe human movement.

This is a more complete model as:
1) It describes not only the planes of movements, but also the type of movement - translational or rotational.
2) You do not need to define the planes of motion, just the movement. Therefore it can be very easy to define a movement in other than anatomical position, eg from a very twisted pose in yoga.

Some examples of movements in each degree of freedom include:

Translational
Surge: walking forward/backward
Sway: sidestepping
Heave: jumping up and down

Rotational
Pitch: forward/backward somersault
Roll: cartwheel
Yaw: turning left/right



Try defining the above exercise in the 3 planes of motion. I can't. Maybe i am just stupid or inexperienced. But i can easily define it in 6 Degrees of Freedom: pitch, yaw and sway.

For more info, check out these articles in Wikipedia:
Six Degrees of Freedom
Degrees of Freedom (mechanics)

To start training in 6 degrees of freedom, check out Flowfit:

What is Circular Strength Training

Circular Strength Training (CST) is a health-first fitness system.

A system can be defined as:
1) An organized set of interrelated ideas or principles.
2) An organized and coordinated method; a procedure.
(source: http://www.thefreedictionary.com/system)

Therefore it is not just a program, neither a collection of programs, but a way of looking at things, a different perspective and application of the science of physical performance and human movement as a whole.

CST is a movement art, as contra to sports science or exercise physiology.
Science defines, art applies.
Science is definitive, art is elusive.
Science defines, art challenges.
Science is black or white, art is colourful.
Science says "yes" or "no", art says "maybe".
Science asks "why", art asks "why not".
Science is easily understood, art is often misunderstood.

Our fitness hierarchy is:

1) Health - being pain-free.

2) Mobility - the ability to move freely in all directions and in complex patterns.

3) Function - the ability to do normal human movements efficiently and effectively, ie run, squat, jump, lift, throw etc.

4) Attributes - "fitness" qualities like strength, muscular endurance, cardiovascular endurance etc.

5) Physique - how the body looks.

CST consist of three integrated "rings" of:

1) Joint mobility - the ability of the joints to move freely in full range of motion in various patterns and  directions.

2) Bodyweight agility and coordination, aka Prasara Bodyflow Yoga - the ability of the body to move freely in full range of motion in various shapes, patterns and directions.

3) Athletic weight lifting and swinging, including Clubbell swinging - the ability to wield an external object in full range of motion in various patterns and directions.

Refer to www.rmaxinternational.com for the full story of CST.

And a concise definition of the system here: http://www.rmaxinternational.com/flowcoach/?page_id=218

So You Think You Have to Train Three Times A Week

Alright folks, the original 4x7 template may not be suitable for everyone, especially those who revolve their lives around the 7 day cycle.

So does that mean that you can go back to the conventional 3 times a week microcycle? One day on one day off, two days on one day off etc.? So you have to keep weekends free? And many other concerns?

Do not fret. Here are two official variations from the classic 4x7 model: the 7x4.

Version 1

Day 1: No Intensity

Day 2: Low Intensity

Day 3: Moderate Intensity

Day 4: No Intensity

Day 5: Low Intensity

Day 6: Moderate Intensity

Day 7: High Intensity

Version 2

Day 1: No Intensity

Day 2: No Intensity

Day 3: Low Intensity

Day 4: Low Intensity

Day 5: Moderate Intensity

Day 6: Moderate Intensity

Day 7: High Intensity

The definition of No, Low, Mod and High can be found in my previous post.

Repeat the 7 day cycle 4 times for a total of 28 days.

Using these variations, you can keep the microcycle the same every week. If you need to keep your weekends free, just put Saturday or Sunday as No or Low, depending on which version you are using.

Again, if you are asking why they are scheduled like this, it is to ensure that you have enough recovery before doing any High Intensity training. Each day in the cycle serves a purpose and therefore they are placed in this order.

Have fun with your training.

If you need me to structure a 7x4 cycle for you, please do not hesitate to visit my website or email me at hermanchauw@gmail.com

If You Think You are Hardcore, You Need to Read This

I encounter these comment/questions frequently (not exact words but the idea is there, emphasis mine):

"Everytime after i go to the gym, i am sore for a few days. Anything wrong? What should i do?"

"My arms are sore from yesterday's session. Can i go to the gym today?"

"Keep doing pullups until you cannot do any more. Do everyday."

So the impression i get from this type of comments are that:

1) They are training High Intensity every time they go to the gym.

2) Training has to be High Intensity, aka "Go Heavy or Go Home".

3) Training means training to failure, otherwise it's not counted.

Are you doing these or any combinations of these?

If you do, you are looking for trouble. If you are young and/or just starting out, probably some of these methods can work, for some time. But it is just that, for some time. You need to balance the work forces and the restorative forces to have real long lasting progress and freedom from injury.

It is just a matter of time that you would hit a wall, get sick or get injured. It is just a natural law. When you are training, you are breaking your body down. If you don't give it the recovery it needs, it won't get stronger. And by recovery i don't mean passive rest. I mean doing joint mobility, yoga and other light activities to enhance the natural recovery rate.

Whether you train 3x per week, 5x per week or 6x per week is not so much a matter as getting full recovery before you hit another High Intensity session. If you are training High Intensity every two days, your High Intensity will get lower and lower as you don't get enough recovery. Even if you are training different bodyparts on every session, the fatigue goes systemic.

Anyway, rather than boring you with options - you can get confused from too many choices - which you don't know how or what to choose, i would just propose to you a better way to periodize your microcycle and mesocycle. If you don't know what these mean, Google them. I am not going to spoonfeed you.

Why do i say that you don't know what to choose? Finding the perfect training split for each individual is a time consuming process. And if you are just an average guy training without an expert coach, you would do better following a proven formula than trying to come up with your own perfect training split. I say formula because it is just a guideline. It is not a must to do this. But this template is good enough that you do not need to tinker with it for good results. And i can vouch that the results can be better than if you try to tweak it.

I myself would rather and do follow this formula to the letter than try to find a perfect training split.

The formula is none other than the 4x7 (pronounced "four by seven").

Day 1: No Intensity (RPE 1-2)
AM: Intu-Flow joint mobility ONLY

Day 2: Low Intensity (RPE 3-4)
AM: Intu-Flow joint mobility
PM: Prasara Yoga

Day 3: Moderate Intensity (RPE 5-7)

AM: Intu-Flow joint mobility

Moderate intensity workout. Of course it is assumed that you do your warm up and cool down.

PM: Prasara Yoga

Day 4: High Intensity (RPE 8-10)

AM: Intu-Flow joint mobility

High intensity workout. Of course it is assumed that you do your warm up and cool down.

PM: Prasara Yoga

And you repeat these four consecutive days seven times for a total of 28 days.

Now i know what is your concern. "Doing only one High Intensity session every four days is not enough." But without going through the technical explanations, in the simplest explanation, these four days are designed in such a way to maximize your performance. It is designed to ride the wave of your body's natural recovery and energy fluctuations. Any more frequent and your High Intensity would suffer.

Of course this formula will not work for 100% of the population. You can tweak it to your own unique rhythm. I am not going to tell you just yet how to tweak it. Because tendency for people who are told "do this" is that they would ask "can i do this instead, or this, or this". Just do this for a start. You will notice a difference not just in your performance but also your health.

If you don't know how to craft your own 4x7, get me for personal training.

Casting My Bread Upon the Waters

Dear Friends and Fitness Enthusiasts,

For this post-Youth Olympic Games season i am going to give away 5 free personal training packages (up to SGD$990 value) for 5 Singapore people. That’s right 5 personal training packages absolutely free of charge.

What you need to do to get yours is submit a 200-word story of yourself and why you should get it. This offer is open for five days from 2 September through 6 September 2010. Submit your story by hitting the “comment” button now. Only comments submitted within these five days would be considered for the free training.

These packages comprise of:


-Free fitness consultation(s) to discuss your goals and program options.

-Free coaching on the exercises and everything you need to know to negotiate through your training program.

The five spots available are open to:


1) One chronic pain rehab client (back pain, knee pain, chronic ankle sprain etc.)

2) One post-op rehab client (ACL recon, meniscus repair etc.)

3) One strength & conditioning client (for golf, ball sports, martial arts etc.)

4) One prehab client (sedentary but otherwise pain free and want to have better overall fitness)

5) One fat loss client (looking to lose weight but otherwise pain free)

Terms and conditions:


-Follow the program(s) to the letter. Which means you may need to purchase training programs and/or equipment. You will need to get out of your comfort zone and get uncomfortable doing something different from what you have been doing. You are required to keep a training log and submit it regularly to me through email. You are required to write a testimonial and/or review at certain intervals.

-Training times are flexible, however location would be at my place (Blk 128 Lorong 1 Toa Payoh, Singapore 310128) or somewhere at my convenience.

-I reserve the right to terminate any packages if you do not follow instructions.

Click here to submit your story now -> http://www.hermanchauw.com/free-personal-training/