rord
02-15-2008, 10:52 AM
I get a lot of questions about periodicity, programming, and scaling.
Periodicity is how often you train.
Programming is what exercises and activities you use to train.
Scaling is adjusting loads and intensity.
Periodicity:
I post workouts 6 days a week. This is not because I want everyone to train 6 days a week, but because I know that there are so many individuals out there with different training schedules that there is no "one size fits all", and that by offering workouts 6 days a week ensures that training can fit into most peoples busy schedules.
So why don't I post workouts on Sunday? There are two reasons:
1. You need days to recover, where you do not train at all.
2. I need days off too.
In addition to the day off on Sunday, I recommend you take another day off during the week, but not the same day every week. This is what I like to do - On week one take off Sunday and Monday, week two take off Sunday and Tuesday, week three take off Sunday and Wednesday, week four take off Sunday and Thursday, week five take off Sunday and Friday, and week six take off Sunday and Saturday. Then go through a full 6 day training week where you only take off Sunday. Then start the process over.
Programming:
The programming of the WODs is not arbitrary or by accident. I focus on the skills necessary for optimal performance and train accordingly. If you have been doing the WODs for some time you have seen that some weeks seem to be hard on the legs with lots of squats, thrusters, plyometrics, etc., while other weeks seem to be focus on running and calesthenics (PT). This is by design, in order to over time develop your performance to a far higher level than any repetitive program ever could.
CrossFit is world class. If you're an athlete that is competing, or has competed, at a high level, you are familiar with many of the exercises because they are what is used in many top tier strength and conditioning athletic training programs. Not only that, but CrossFit is what is being used in many of the SOF training pipelines, and by the operators themselves.
All you need to know is that the programming that will get you into the best shape of your life, whether it's prior to SOF training or to simply be in the best shape of your life, is made simple by following the NavySEALs.com WODs.
Scaling:
WODs generally prescribe the weight that should be lifted, the number of reps, and with the case of SEAL Fit, additional work for a second workout.
The prescribed scale of weight, reps, and additional work, is for a very fit 175lbs man that has been trained in CrossFit exercises. If this does not describe you, then your weight, reps, and additional work will most likely need to be scaled down somewhat. Don't get too caught up in the whirlwind of "how much can I lift?", or "How fast can I...?", or "How many times can I...?" Those questions will be answered eventually by steadily increasing the intensity. Once you have found where the wall is, you can begin to push it back.
Conclusion:
1. Safely scale the WODs to your personal level, and then slowly increase the intensity.
2. Follow the following periodicity schedule:
Days off:
Week 1 Sunday and Monday
Week 2 Sunday and Tuesday
Week 3 Sunday and Wednesday
Week 4 Sunday and Thursday
Week 5 Sunday and Friday
Week 6 Sunday and Saturday
Week 7 Sunday
Important!!...........Log your workouts and results (more on that later)
Hoo-Yah!!
Periodicity is how often you train.
Programming is what exercises and activities you use to train.
Scaling is adjusting loads and intensity.
Periodicity:
I post workouts 6 days a week. This is not because I want everyone to train 6 days a week, but because I know that there are so many individuals out there with different training schedules that there is no "one size fits all", and that by offering workouts 6 days a week ensures that training can fit into most peoples busy schedules.
So why don't I post workouts on Sunday? There are two reasons:
1. You need days to recover, where you do not train at all.
2. I need days off too.
In addition to the day off on Sunday, I recommend you take another day off during the week, but not the same day every week. This is what I like to do - On week one take off Sunday and Monday, week two take off Sunday and Tuesday, week three take off Sunday and Wednesday, week four take off Sunday and Thursday, week five take off Sunday and Friday, and week six take off Sunday and Saturday. Then go through a full 6 day training week where you only take off Sunday. Then start the process over.
Programming:
The programming of the WODs is not arbitrary or by accident. I focus on the skills necessary for optimal performance and train accordingly. If you have been doing the WODs for some time you have seen that some weeks seem to be hard on the legs with lots of squats, thrusters, plyometrics, etc., while other weeks seem to be focus on running and calesthenics (PT). This is by design, in order to over time develop your performance to a far higher level than any repetitive program ever could.
CrossFit is world class. If you're an athlete that is competing, or has competed, at a high level, you are familiar with many of the exercises because they are what is used in many top tier strength and conditioning athletic training programs. Not only that, but CrossFit is what is being used in many of the SOF training pipelines, and by the operators themselves.
All you need to know is that the programming that will get you into the best shape of your life, whether it's prior to SOF training or to simply be in the best shape of your life, is made simple by following the NavySEALs.com WODs.
Scaling:
WODs generally prescribe the weight that should be lifted, the number of reps, and with the case of SEAL Fit, additional work for a second workout.
The prescribed scale of weight, reps, and additional work, is for a very fit 175lbs man that has been trained in CrossFit exercises. If this does not describe you, then your weight, reps, and additional work will most likely need to be scaled down somewhat. Don't get too caught up in the whirlwind of "how much can I lift?", or "How fast can I...?", or "How many times can I...?" Those questions will be answered eventually by steadily increasing the intensity. Once you have found where the wall is, you can begin to push it back.
Conclusion:
1. Safely scale the WODs to your personal level, and then slowly increase the intensity.
2. Follow the following periodicity schedule:
Days off:
Week 1 Sunday and Monday
Week 2 Sunday and Tuesday
Week 3 Sunday and Wednesday
Week 4 Sunday and Thursday
Week 5 Sunday and Friday
Week 6 Sunday and Saturday
Week 7 Sunday
Important!!...........Log your workouts and results (more on that later)
Hoo-Yah!!