“A great many people think they are thinking when they are really rearranging their prejudices.”

~ William James

I’m recovering from a bit of a “theory hangover” this weekend, the result of last week’s “A Calorie is not a Calorie” smack-down over this post, as well as this one. Along those lines, if you haven’t seen this refutation of the infamous Harvard Weight-Loss Study, give it a look, as Jimmy Moore does a good job of covering all the bases here as well. With that horse having been now thoroughly beaten, though, I’m more than ready to move on. This all really boils down to the appropriate application of the rules of thermodynamics, it seems to me, and the body’s hormonal/enzymatic response to the macro nutrient make-up of each meal.

Anyway, moving right on along

I thought I’d catch everyone up on TTP reader Jason’s workout progress. Remember, if you will, from this post, that Jason is preparing for an upcoming law enforcement physical fitness test. In that post, I’d recommended some things he might try so as to better prepare for these challenges. Let’s check in and see how it’s going for him.

Keith,
The workout is going great!  It is having a huge effect on my body composition.  I am thinking about putting my wife on a reduced volume version of it.  I am in my third week now.  I have read that the third week is the week that most often results in shin splints (Stewart Smith has written about it).  I am thinking of reducing to 1 or 2 workouts this week versus the normal 3.  I would substitute MetCon workouts to keep the lungs and conditioning going.  I am thinking of things like kettlebell swings and snatches in high reps.

Currently have the following template:
3 times a week sprint workout
3 times a week endurance / strength workout for the upper body to improve push-ups, pull-ups, and sit-ups

Also, I am starting a second workout per day, 2 to 3 times this week.  Those workouts will focus on the fast twitch fibers, emphasizing power and explosiveness.  Probably use some of your workouts.

Any thoughts or ideas?  Thanks again,
Jason

My response was as follows:

Jason,
Glad to hear all is going well for you.  One thing that I’d ask you to do is consider this statement:


“I am thinking of things like kettlebell swings and snatches in high reps.”

I wouldn’t concentrate on reps so much here, but time, and as a correlate of time, power output.  This would be a great place to utilize the Tabata method (20 sec’s on, 10 off, repeat for 8 rounds/4 total minutes).  Adjust the weight/reps as need be as you improve.  Work toward increasing your power output (via manipulating reps & weight) over this 20 sec/10 sec/4-minute time scheme.  You could do the same thing w/push-ups, sit-ups and pull-ups as well.  Remember, intensity trumps endurance, and power output over broad time and modal domain (to cop a line from Greg Glassman), rules.

Increasing Power output over broad time and modal domains.  So simple a concept, yet something that usualy gets totally obscured by each and every “latest and greatest” workout fad to come down the pike.

In Health,

Keith

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Keith Norris is a former standout athlete, a military vet, and an elite strength and conditioning expert with over 35 years of in-the-trenches experience. As a serial entrepreneur in the health and wellness space, he is an owner, co-founder and Chief Development Officer of the largest Paleo conference in the world, Paleo f(x) . As well, Keith is a partner in one of the most innovative lines of boutique training studios in the nation, Efficient Exercise. He’s also a partner in ARXFit training equipment, and a founding member of ID Life. In his spare time, he authors one of the top fitness blogs in the health and wellness sphere, Theory To Practice.

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