Blue represents mobility
Mobility represents range of motion, technical IQ, an overall movement intent
So when we talk about mobility, we’re either talking about the moves you know
Or The moves you can do
And why
Often associated with
- base programming
- Injury prevention
- Active recovery
- Or the learning phase
Also, blue can be associated with entry-level
Activism
Or like zone one
Which is technically zone two but less effortful lol
Whenever used in a prescription format,
It represents 60 reps or more
Which is almost always going to be light mobility or light cardio
Even though resistance is usually very light with mobility training,
Everything scales relative to technique and intuition and knowledge
Therefore, the smallest details account for the greatest progress in this field
And the more knowledge that you convert to movement wisdom,
the greater your progress
Therefore, the more advanced movements come with high technique scores or multipliers
Mobility is often the most overlooked area of training
And can be argued that it is the most important considering it is foundational
If one took the time to maximize their mobility,
they would be able to exponentially increase their progress in all other areas of training while remaining safer
Because the primary goal of mobility is to restore function and decrease stress, it is the most healing and returns the highest amount of energy points per workout invest investment per se
In other words, it’s basically like cheating when it comes down to energy points
But the math does not lie
Because when you’re doing high amount of repetitions
Often,
With highly technical mind and muscle requirements,
2 to 3 times a day-
It seems like you’re gaming the system
But once again, the numbers do not lie
Mobility is the key to maintenance
If life throws you out of orbit for a bit,
then you can keep 80% of what you’ve earned in the past just by focusing on the mobility element of it
And then, when life allows you to enter a new building phase,
you will make progress very much higher exponential rate
Mobility often looks the funniest
And can be the funnest
Yoga is the most commonly known type of mobility training,
but this is not an accurate representation of true mobility training
Yoga is just functional strength and conditioning,
With an isometric zone two breathing focus
Which is maybe 1/6 or maybe 1/3 of true mobility training
Mobility training includes your ability to move all pieces of equipment
Not just your body weight
Mobility training, actually prioritizes real world -unconventional movements on the technical scale
As by training to handle natures adversity, you can very easily handle mankind’s cultural Fuckery
The top of the mobility pyramid is combat sports
Although combat sports overlap with strength and power
Mobility training prioritizes frequency over intensity
Prioritizes quantity of movements over quantity of tension
The two main types of stretching mobility are static and dynamic
Static refers to improving a movements natural range of motion
Dynamic mobility refers to the bodies ability to move through multiple movements naturally
80% of mobility training falls under the dynamic category
While 80% of injury prevention falls into a modified static strength category
A full mobility session can be in as little as three minutes
Or as long as three hours
A mobility session can be
a day one fitness evaluation in which all you do is raise an arm and stand out of the chair
Or it can be a three day scenic backpacking adventure
And many things in between if the intent is just on the basics and maximizing our awareness
Most warm-ups are really just basic dynamic mobility sessions
However, most beginners default to static mobility as their only go to
thanks to PE growing up
Static mobility before strength training has gotten a bad reputation, but is relatively misunderstood
If you’re training for true performance and power output, then yes it is not wise to do static stretching right before your powerlifting
But to move it as far away from your session, as you reasonably can
But this only applies to at most 20% of the lifting population
And when done safely, can drastically reduce risk of injuries
Not because that stretch saved you per se but because it should’ve made you aware of what is at risk and what is safe to hit that day
But yes, stretching can impact strength performance in the short term
But you can easily adapt out of this if you insert a progressive dynamic warm-up between your static mobility and your power session
And then soon you will have best of both world
Once your body becomes comfortable with a heavy resistance movement
Then they focus focuses on energy efficiency
Once you maximize energy efficiency, you will be in the mobility range
And being able to go 0 to 100 RPE safely and effectively is the ultimate goal
So one version of mobility training looks a lot like powerlifting done wrong
But the focus is on building strength in weak areas and not maximizing numbers on the bar
I can’t speak highly enough about mobility and how important it is for every single person occupying a meat suit
Even though it is the most convenient, it can be the most tricky because it is such feeling feedback focused
Therefore, even the most advanced lifters benefit from having coach walk them through what is a good pop versus a bad pop
However, anyone can learn
And anyone can become proficient enough to be a physical therapist faster than going to PT school I can promise you that
If you take a movement focused approach, you will find it very easy to digest
Because you only have two arms and two leg legs, and they can only move in two different directions
And in two different combinations with each other other
From the cost per perspective, you don’t really need any equipment other than maybe a $20 foam roller and a sturdy stick
And if you don’t have a sturdy stack, just go find the biggest asshole in the gym and ask him for what’s stuck up you know where…
Kidding, not kidding
Mobility is one of those areas to where I would recommend regular coaching to just about anybody, regardless of experience level
Especially if you struggle with finding the time or remembering to do it
Or if you just find it too boring by yourself, it does flow very well in group settings
So if you are interested in learning more about taking your mobility to the next level
Or you wanna know what it feels like to be all loosey goosy instead of righty tighty then click this button and we’ll get to you straightened out in loosened up in no time
A little long & aimed at a mixed audience
Especially those who’ve been SKIPPING mobility
Important but a little jumbly (might have to edit later)
Consult pitch at the end
BLUE
LAST UPDATED: 12-21
Red represents strength
Strength represents the resistance element
Often measured in weight, or elevation, or generalized cardio resistance
The strength element or intensity usually accounts for 80% of the training periodization focus
Often associated with Adept level
As the wisest spend most of their time in this universe
Strength, when simplified, simply represents force output
To train strength, we must use varying types of resistance mixed with various levels of intensity
While strength training will use the heaviest weights
It is primarily a mental and nervous system game of energy management
While strength training does result in some nice hypertrophy adaptations,
The primary focus is on performance and durability
The muscle focused strength training when taken to the max,
looks like powerlifting
Movement focus strength training when taken to the max,
looks like sprinting or strong man
Strength training usually uses resistance that is 66% or above Relative to our one rep max
And focus focuses on low rep sets with long duration rest
And most muscle-strength programs will aim to minimize sessions while maximizing intensity and rest
While movement strength will emphasize consistency of sessions with varying intensity levels
Strength training is actually one of the safest forms of training provided one does not get too greedy
This is because when properly programmed and progressed ,
You’ll be able to stop with one or two reps left in the tank and still make excellent progress
There really is no benefit in trying to squeeze out one extra rep or two for true strength training
You’ll almost always be better off Doing more sets of low reps
As one becomes more experienced,
they typically spend more time in the strength programming universe than anything else
Given it is the most manageable and most entertaining from a lifestyle management perspective
Also,
because even though the focus is on moving better numbers,
a good strength base will leave you three weeks away from an excellent hypertrophy transition
And you’ll be able to add mass much easier, programming from this approach then the other way around
Strength training is excellent for beginners
Many can start and stay with a true strength program
With usually between 90 to 180 minutes a week
Split between 2 to 4 days
A barbell and a backpack is all you need for functional strength
A well stocked gym will have extra functional strength equipment too, which can be fantastic for the conditioning element
But strength machines are secondary or accessory unless you have an acute or special injury
On that note plate loaded machine machines are almost always better than pen loaded machine machines
And if you need to,
you can get creative with cables and machines to get some excellent isolation strength going,
but that’s where things get pretty advanced and we’ll have to get back to that later
But back to the barbell and backpack point is,
if you have that, you can leave it in the corner or closet and then you’ll be jacked for the rest of your life as long as you use it for three hours a week
And strength training is the easiest to game
(even though all training is a game as you’ll see lol)
But it really is just trying to beat your last high score
Or repeating your last high score and hoping it’s easier
And as long as one of those two things happens, you’ll make progress until the end of your days
May they never come lol
Dumbbell and kettle bells can be good for strength, but they’re really more hypertrophy
Dumbbell is best for muscle hypertrophy and kettlebells are being great for movement hypertrophy and conditioning
You can modify your strength with these pieces of equipment because they can be more accessible or convenient
But you’re better off leaning more on a hypertrophy program with complementary diet strategy,
and session splits,
and all of that
Another major benefit of strength training is that it pairs as well with almost any type of performance or endurance programming as long as you can structure your sessions in the right order and fuel your workout appropriately
So you can certainly power lift and then go do some ultramarathon training
Because when done right, they use completely different muscles and pathways
And sidenote,
any new form of training takes an honest, three weeks to adapt to or else you’re gonna just be wasting energy, using different muscles and movements that you don’t need
But after those three weeks, then you can specialize in really build
That’s why I strength training is the best base and best foundation for anyone
It is the most convenient
Most inclusive
Most dynamic
Most effect
And the results are undeniable by any and all
I also believe that because it’s so entertaining and because it’s so easy to get into a flow
(Cause you don’t have to go chasing down equipment or go machine hopping)
And then soon you rest and recovery days will be the hardest
Because that is the only downside to strength training as if you wanna maximize numbers you really should rest as much as you train
But if you’re anyone like me and you either, don’t want to sit still or you’re just like training too much
But you don’t like dealing with crowded gyms and shit like that
Then you gotta get creative and precise with your programming so you don’t get fucked up
Or just waste your time spinning wheels
So if you want to talk more about how to program for strength
Whether it be to get your numbers up
Get your motivation back
Or deal with some pesky tweaks and twinges
Then click the button and we’ll get to scheming
A little random and rambly
But the message makes sense
A little longer read but important
Consult pitch at the end
RED
LAST UPDATED: 12-21
Yellow represents endurance
Endurance is often associated with reps, rounds, or total volume
Endurance training is often cardio and energy pathway focused.
As true muscle endurance usually falls under the hypertrophy realm
or the color orange
This color is often associated with athletes
And when a more real world, focused approach is applied,
it is usually more green
Therefore, a true yellow usually refers to high intensity, isolated cardio training
The peak of the endurance universe is marathons
Usually in a city setting
Again, trail running and ultras usually fall more green and purpleish
Yellow is also used for single muscle burnout challenges
or traditional cardio
Think max push-ups or fastest mile timing
Yellow can be used occasionally for movement challenges too, but this is rare as to avoid confusion with green
So naturally, you’ll find yellow mixed between red and orange programming
Usually as final sets or challenges
Or goals, etc.
Most activists do not realize they are maximizing endurance, and doing a yellow training
Which is why everything they do burns lol
But seriously,
if you’re measuring progress by how many more reps you’re doing,
then you’re yellow
That’s why this color also typically is associated with athletes
Cause they’re always trying to burn some shit out lol
I digress
Because endurance by definition is simply how long one can survive under tension
Programming can vary drastically on the amount of actual movements used
This is why you have a lot of treadmill cardio bunnies out there
You’re not gonna build real muscle mass or strength in this type of programming
But you will build a robust cardiovascular system
But keeping in mind that our cardio respiratory systems adapt three times faster than our skeletal muscle mass,
this is why it is wise to limit this training- to spend time on areas that require a more consistent energy investment.
All in all, of this color is the most rare
And also the most difficult to read
So that’s part of it lol
But generally speaking, you won’t see this color unless there is a challenge based of it
Now i will say that
it can be the most simple form of training out there
so if you’re the type that just wants to keep the ticker ticking
and wants to keep it simple
Or doesn’t mind doing a lot of running
Then this could be a great fit for you
pun intended
You don’t need much for this
But generally, a gym membership is best
And body weight can pretty much get you through it all
Because if we introduce additional equipment, than the color really does change up a bit
AnyWho, if you’d like to learn more about endurance training or you’re interested in what programming might look like then holla at your boy here by clicking this button and we’ll get you moving ASAP
Clear and clean
Short read
Makes sense
Consult pitch at the end
YELLOW
LAST UPDATED: 12-21
Orange represents hypertrophy
Hypertrophy is often associated with bodybuilding, muscle endurance, muscle mass, and in some cases, just all out brutality
I’ll get to that in a second
This color is often associated with artist level
As most bodybuilders fall into this category due to the level of neuroticism that comes with it
Kidding, not kidding
Hypertrophy is most often used as a periodic programming phase
In which we maximize volume within the medium intensity / low rest range
This form of training uses as many isolation movements as possible
And usually as many different pieces of equipment as possible
And it burns like hell if you’re doing it right
And if we’re being honest
This type of training is very carbohydrate dependent
Because trying to bodybuilding on a keto diet is silly
And also considering the rest intervals are conducive to our glycolytic pathways,
It means that we can eat a lot more of the good stuff and get away with it
So to not take advantage of that is a crime
However, this type of training is also one of the most difficult from a technique and programming perspective
And requires highly intentional mind vs muscle connection to maximize return & minimize risk
And like I was just mentioning about the carbs-
This is definitely the “highest maintenance” type of training because if you don’t do everything perfect outside of the gym, then your workouts are gonna suck
But if you do fuel everything right and if you train within the right intensity,
you’ll have a pump that will make the Greek gods proud
Even as a beginner
And with that being said
when done right, this definitely is the most aesthetically enjoyable type of training there is
It is what most people actually think they’re doing,
but they are usually pretty far off,
Whether it be diet or intensity or technique
The most common mistake is using too heavy weight, for example
This is also the time to overload isolation movements which can be deadly to ego lifters
And most people will not survive a one rep max on a chest fly machine
I’ll tell you that
Or a preacher curl…
Sorry for the visuals,
but I think it was important to get it
So back to the science,
this type of training is almost always between the 8 to 15 rep range
And it’s almost always best to start with as lightweight as possible
and work your way up
And when done right you should not be able to repeat your first set even if your life depends on it
But without screeching or grunting
or being too dramatic and cheating & all of that
I had to mention that because the second you start going down this HYP Rd,
you’re gonna start seeing some fucked up shit
and you’re gonna be faced with all sorts of Temptations
to turn yourself into some kind of mass monster
With emphasis on the monster👺
The hardest part about this type of training is the body dysmorphia that instantaneously sets in after your first session it seems
Therefore, the mirror is often your nemesis until it becomes your best friend
Also beginners notoriously overestimate their calories and end up gaining more body fat than muscle mass
And just because your T-shirt fits tight around your chest, it does not mean that your pecks are growing
Kidding aside, this form of training is best left in brief phases ,
until you get to higher levels of training
Just for all in all appropriateness
And to save waste of time and energy
Cause ain’t nothing worse than thinking you’re gaining 50 pounds of the good weight to find out that it’s the wrong weight
You can thank body dysmorphia for that one
This is the most appropriate type of training for an athlete who wants to transition to an artist
Just get ready to fail in all kinds of strange, unique and seemingly bullshit ways
Because our goal here is to go back to square one
and squeeze every bit of energy juice
from every single rep of every single position that we can get our creative minds around
I’m happy to help anyone interested in this type of training,
but I will add another disclaimer that if you are within your first 3 to 6 years -
that it might be best just focusing on mobility and strength or function before going down this road
Just to maximize overall lifestyle benefit, and longevity results
Because this type of training requires a lot of mental patience and discipline
And is not as fun in the beginning as the other forms of training
And to flip that coin over
If you’ve been doing all the other shit for a while,
then I highly encourage you to click this button
And we can redefine the definition of burn
But I say this
and you may think I’m kidding,
Do not click that unless you are ready to have to buy a new wardrobe
It is all fun and gainz until you can’t fit into any jeans anymore
Then you gotta get everything custom
AnyWho, you’ve been warned
So click the button and set up a consult
And get your ticket to Gainesville
Clear and clean
Very good
Serves as a disclaimer to dummies
ORANGE
LAST UPDATED: 12-21
Green represents function
Or fun for short
Function is associated with real world movements and demands
Whether it be environmental base challenges, circumstantial technique challenges, or more endurance sport focused activities
Often associated with the amateur level,
As amateurs usually have a little bit of experience and love things overly optimistically
Which is why you gotta love them
And then why they are the most fun to roast
More than this later lol
This type of training usually includes the fun types and those who just want to live better
You’ll find all sorts of ages in this group
And all kinds of different training schools have a foot in the green
although this usually refers to the functional side of the gym or garage or field
With the sleds and the kettle bells and the resistance, bands and rower
CrossFit is a good example of a primarily Green training school
Unless You know better, almost all training adapts its way into the green,
unless you have taken the time to progress it’s intensity
Therefore, the general public is usually unknowingly doing green or yellow type of training
Which is good for keeping the ticker ticking
And being able to play some pick up basketball or some recovery softball
But not ideal for changing how you look
Or upgrading your performance significantly
So it’s mostly maintenance
And there’s nothing wrong with maintenance
Maintenance training provides the greatest room for creativity
So we can take movements from the mobility school and combine them with the weights from the resistance school with reps from the endurance school while out on the football field or in the garage gym
You don’t need any equipment for this or you can use any piece of equipment you can find
That’s more of the fun
So our goal really is to check as many boxes as we can without getting ourselves hurt
And this type of training often goes well in group settings
So most group settings, this is the kind of training you’re getting
So if you think you signed up for a true strength class,
But you’re doing circuits,
You’re not in a strength class
lol sorry
But this type of training is all inclusive and inviting and can maximize your quality of health without too much crazy shit
It’ll definitely keep the doctor away
So if you’re interested more in just overall moving better or moving more,
Or you’re in a strange situation- equipment access wise,
Or you find yourself in the 18 months to three years experience category and you don’t really know the next best thing to do,
Or do you want to continue to build around your foundation so you can teach others how to build a complete foundation,
Then I hope you’ll click that button and set up a consult
My experience has shown me that the way to maximize this type of training is by having all kinds of different types of challenges on the lowest intensity range
Just to try some new things out
Then we pick what you like and build on that
And sometimes we end up going from Green to another color within a week or two
No wrong answers
& No wrong pathways other than the one you don’t want to be on
So AnyWho, hope to hear from you ✌🏻
Clear and clean
I giggled a little
Consult pitch at the end
GREEN
LAST UPDATED: 12-21
Purple represents performance
Often associated with speed, power, or max effort
Often associated with alchemist level or above
It is the most mysterious color and training type
You will see it used in many different ways
And it is up to you to determine how exactly they mean
More on this in a minute
This type of training is also associated with functional strength, Powerlifting, or some kind of major performance related event
Even if it’s just a gym training PR
This type of training is really about real world strength and maximum energy efficiency conditioning
And that can look different for everybody
Fighters, football players, ultra endurance athletes, and dudes who follow athleanX
All included in this category
You might see this color as a maximum effort challenge
As a total resistance challenge,
Or A Speed or distance challenge,
Like I said it bounces around
But most often associated with actual technique tempo
And the finer technique details
As a beginner, I would not recommend worrying about this color
If you’ve been around the gym a few times, and I would highly recommend paying attention whenever you see it, You know to “see what you see”
When programming this as a focal point, this often uses methodology to improve speed and power
So you’ll be training like a power builder pretty much
Generally speaking, however, this is reserved for those who have been training for 6+ years and really want to specialize in some kind of freakish ability
Or if you have tried everything else and you really just kinda hate it and you wanna do some fun heavy shit for real,
Then this could be a good fit for you
This is one of those things were much easier to show than tell so if you’re interested, then I hope you click that button and set up a consult
That way, I can give you all kinds of challenges so you can see what you’re getting into