Show Notes
Outline
- Defining Structure & Variety
- Pros & Cons of Each in a Training Structure
- Learning how to blend these in a comprehensive training program
Dictionary Definitions
Structure: something arranged in a definite pattern of organization
Variety: the quality or state of having different forms or types
Working Definitions
Structure: Metrics like volume, load, density are carefully selected and progressed linearly over a period over time for improving specific movements.
Variety: Doses of patterns, volume, load or density ungulate, mimicking the testing body of the sport
Every training plan has a mix of both elements.
So the question becomes…
Where on the spectrum of extremely structured versus extremely varied should your training fall?”
Pros & Cons of Each in a Training Structure
Advantages of Structure
• Variables are easy to measure
• Adjustments to the program are easy to make
Example: Your back squat hasn’t gone up in 2 years, you can look back at your past training and can fairly easily reverse engineer what was going on during that time
Disadvantages of Structure
• The Sport of Fitness isn’t highly structured
Advantages of Variety:
• You are more likely to hit on more combinations of movements in a given training cycle or week.
• It is how the sport is tested
Disadvantages of Variety:
• You probably won’t get significantly better at any single metric, unless you training is less varied than you think.
• And if you aren’t getting better at X thing, the way that you fix that issue is not very clear.
• Progressing is very hard and almost by nature if you start progressing something, you training becomes less varied.
Learning how to blend these in a comprehensive training program
Solution: different training phases have different amount of structure and variety
When you are working weaknesses – you need lots of structure because you are trying to improve a specific metric
When you are getting ready to compete – you need lots of variety to prepare the chaotic testing body of the Sport
Training Phase Examples
Off-season (Limiters / Weaknesses) – low variety, high structure
• Develop your Weightlifting numbers and gymnastics capacity
M: Snatch % Work, Hinges, Bar Muscle-Up Volume Progression
Tu: C&J % work, Back Squat, Strict Dips
W: Snatch % work, Strict CTB, Erg-Based Cyclical Work
F: Powers, Front Squat, Oly Pulls
Sa: Heavy Snatch & C&J, MetCon
Bridge / Transition Phase – moderate variety, moderate structure
M: Interval with CTB + Barbell Movement
Tu: Weightlifting battery work (pre-fatigued with cyclical @ tempo)
W: Back Squat Progression + MetCon w/ DB Movement(s)
F: Weightlifting EMOM: Weightlifting & Hanging Gymnastics
Sa: Weightlifting Percentages & MetCon with Inverted Gymnastics
Competition Prep – high variety, moderate structure
M: Broken MetCon with CTB (and/or) TTB
Tu: Weightlifting strength touches + barbell cycling intervals
W: Fatigued Muscle-Up Intervals + Couplet MetCon w/ Rowing
F: Weightlifting Strength Touches + Mid-Range Burpee MetCon
Sa: Open-style Workout (Gymnastics + Weightlifting Couplet or Triplet)
Competition Phase – low variety, high structure
M: ReTest (or) Back Squat & Weightlifting Strength Percentage Work
Tu: Muscle-Up Skill Work + Skill Touches in Interval
W: Barbell Cycling Maintenance + Easy Cyclical
Th: Active Recovery: Fully-rested Skill Work, Cyclical @Z0-Z1, Mobility
F: Test Day
Sa & Su: Recovery: Easy Cyclical & Mobility / Movement Work
Post-Competition Recovery – high variety, low structure
• Nothing programmed
• Jump into class once in a while
• “Freestyle” Strongman & Bodybuilding
• Get outside to walk, kayak or bike
*leisurely pace 1-2x per week
Informative rants on the Sport of Fitness.
No fluff, No BS. Just practical ways to help you improve your fitness.
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