Programming Fundamentals
Fundamentals to prepare for anything
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Hello and happy Tuesday. Today we’ll break down my overarching principles behind programming as well as my overall training philosophy. What I primarily want you to take away is how I look at a problem when someone comes to us for coaching - which is what will allow you to use the AG programming provided in the App to achieve your goals, or tailor other programs to your needs. Essentially, can you look at any “base” program and transform it to exactly what you want. A simple example I use often is the AG Phraks Variant. It is an extremely simple base program that allows you to stack with other activities easily to accomplish your goal. You stack without modifying the underlying principles - thus allowing significant progression in your area of focus.
Caveat: Many programs require ZERO modification and are written that way for a reason. This is primarily for understanding why programs are written the way they are. If you are running a program with a specific goal that aligns with yours, run it for a long time before making modifications. Otherwise there is zero basis for comparison to understand what actually requires changes in the future.
I think the easiest approach to any training goal in coaching is to treat it as problem solving. Look at the intended end-state and break it down into it’s simplest parts, then build back up from there.
No different than any problem I see in the wild (at my office). Side note, for the nerds, that’s also why I enjoy writing code and recommend everyone at least take an intro course - it’s an infinite supply of problems to break down and piece together with massive application to the way we interact with problems in the world.
Many of you have come to us for coaching specifically for military schools, general performance in the military, selection prep or for peak performance in sport. All of these necessitates a rigorous, well-rounded approach with structure outside traditional training methods. The unique demands of your goals require not only physical excellence but also adaptability and a deep-rooted resilience. I say ‘unique’, but what’s interesting is many are really the same when we break it down into a simple problem statement and approach it with the training principles. Same same but different.
Briefly on resilience - I’m a firm believer that the military is excellent for instilling resilience, however not required. Just doing hard things repeatedly is often enough over a long enough time horizon. I don’t want to copy-paste a David Goggins monologue here, but regardless of sport, career, or interpersonal (relationships/dating), I’ve found continuously pushing is the best route to resilience - which runs parallel to confidence in our ability to achieve what we want.
Over time the question stops being “can I even do that” and turns into “what are the things I can do now to get to that.” It becomes a knowledge and skill issue, rather than a lack in self-confidence.
Anyway. Let’s get into the actual principles I abide by:
Principle 1: Progressive Overload
At the heart of every training block is progressive overload. This involves gradually increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength, and endurance. Regardless of if you're lifting weights, running, training calisthenics, progressively pushing our bodies is essential.
It doesn’t matter if we’re looking to improve at the bench press or our 5-miler times. It’s all the same and should train similarly.
That’s why often times the actual program you use doesn’t actually matters. The only thing that matters is if you’re progressing in weight, reps, time under tension, pace, distance, or weekly volume.
Obviously we want to limit over-training, but that takes far longer to reach than many assume.
Principle 2: Specificity
Training specificity refers to tailoring your training to the specific demands of your sport. The simplest example here is if you want to be better at the ball throw in the ACFT, you need to actually throw the ball. A lot.
If you want to get good at the thing, do the thing often.
Principle 3: Recovery
Often overlooked, recovery is where the magic of adaptation happens. High-intensity training, especially in varied disciplines like CrossFit or special operations prep demands equally high-quality recovery. This includes not just rest days, but also active recovery methods, proper nutrition, hydration, and sleep. The body rebuilds itself stronger during periods of rest, making recovery as critical as the training itself.
Principle 4: Balance Strength + Conditioning
This is probably the most crucial principle given it ensures that you are not just powerful or enduring but possesses a strong blend of both attributes. Dependent on your actual goal the balance of how much volume for each will fluctuate. Notice it is a balance - not 100% one way or the other.
Implementation Strategies
Integrated Training Programs: I program routines that incorporate both strength and conditioning elements within the same cycle, week, or even session. For example, a program might include strength training on one day followed by conditioning work the next, or combine elements of both within a single workout.
Periodization: This involves planning your training program in phases, each with a specific focus, gradually shifting from a focus on building base strength to integrating more conditioning, and then peaking with a balanced blend of both. Periodization prevents plateauing and overtraining while ensuring continuous improvement in both areas. An example here would be having blocks focused significantly on strength with 3-5x strength sessions a week, whereas other periods in the year are only 1-2x strength sessions. This allows for significantly higher endurance volume.
Functional Movements: Focus on exercises that mimic real-world or operational movements. This not only improves performance but also ensures that the strength and conditioning work translates directly into practical abilities. Exercises like squats, deadlifts, push-ups, pull-ups, and running, rucking, or swimming are staples in this approach.
Cross-Training: Engaging in a variety of training modalities can help maintain balance. For instance, incorporating sessions like cycling, rowing, swimming, or hiking into a routine that traditionally focuses on weightlifting can enhance overall conditioning without sacrificing strength gains.
Principle 5: Nutrition and Hydration
This one speaks for itself, and have touched on numerous times in other posts. Eat well 90-95% of the time. Things come up, we like to enjoy ourselves (on occasion), but overall we should focus on keeping a clean diet and consuming the proper amount of water and electrolytes daily.
Principle 6: Consistency
Consistency is the key to long-term success. Regardless of the goal we’re going to quickly set a way forward with a program and run it for a very long time. Similar to specificity - if we want to be good at the thing we need to do the thing a lot. Consistently. For months and years.
The biggest takeaway here is setting appropriate expectations. Consistency doesn’t necessarily mean running a 12-week program and calling it good. It can be a blend of different programs, and is the devotion to train consistently over a years-long time horizon, not days and weeks. This is the horizon I expect to see results and allows me to be much more comfortable in approaching a new program.
Principle 7: Adaptability
Finally, the ability to adapt your training as you progress or as circumstances change is crucial. This might mean adjusting for injuries, adapting to new performance goals, or simply overcoming boredom with your routine. Flexibility in your approach allows you to overcome obstacles and continue making progress.
In conclusion, preparing for anything in the realm of physical endeavor requires a multi-faceted approach. By embracing the principles of progressive overload, specificity, recovery, nutrition and hydration, consistency, mental toughness, and adaptability, you can build a foundation that will support your goals, no matter how lofty. Remember, the journey to peak performance is a marathon, not a sprint. Equip yourself with these principles, and you'll be ready to face any challenge head-on.
Principle 8: Randomness
In the context of preparing for the military or excelling in any demanding physical discipline, introducing an element of randomness into training can significantly enhance adaptability, resilience, and overall performance. This is arguably my favorite principle and leverages the unpredictable nature of real-world challenges ensuring that you are not only physically prepared but also mentally sharp at all times.
Understanding Randomness in Training
Randomness in training refers to the incorporation of varied, unpredictable elements into a workout regimen. A simple example here is throwing in a baseline METCON in the middle of a deep training block to see how you do. Or a friend invites you to run an obstacle course/marathon/random event. See how you do. This is extremely valuable because it tests how well rounded the training actually is.
I’m a big believer in training all the time as if the thing you’re after is tomorrow. Example: If you’re in Infantry BOLC every training session should be oriented so that if they asked you to go to Ranger school in a week, you are ready to go.
Often times people slack. They don’t account for the randomness of the military. Allow serendipity into your training. The biggest takeaway here is to be flexible. Although 95% of your training should be structured and match the program you’re following, this is a fun way to keep things from getting too dull.
Another example is travel - you’re forced to train for 3 days with just bodyweight and runs. Figure it out! Make up the nastiest workouts you can imagine (or DM me for some) and smash them early in the morning. I get a ton of questions around how to maintain your training cycle during travel or time without optimal training equipment. Rather than view it as a loss - view it as a way to introduce some randomness into your training and smash some wild sessions.
Word of Caution on Randomness:
While randomness is a valuable principle, it should be balanced with structured training elements to ensure progressive overload and specific skill development. Randomness should enhance a well-rounded training program, not replace it. It stops being random when you’re doing it every week. Also, your training can quickly disintegrate into just random training with zero benefit if you do it too often. It should be at most 1-2x per month.
Conclusion
Overall this is very simple. These are core principles that I’ve internalized into everything I do in the physical domain. You’re welcome to disagree with them and I recommend you comment or DM if you do. I like to break things down as simply as possible and build from the ground up with the same underlying principles - every time. Hope you enjoyed and as always, feel free to drop a comment below or DM us.
Cheers.
DISCLAIMER
This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, diet plan, or supplement protocol.