“The minute you get away from fundamentals – whether its
proper technique, work ethic or mental preparation – the bottom can fall out of
your game, your schoolwork, your job, whatever you’re doing.”
- Michael Jordan
Over the past 3.5 years of Instinct Fitness our training
philosophy has continuously evolved.
Things I once thought were great ideas now seem stupid to me (burpees for example). I believe in constant education, and it is my goal every year to attend at least
one seminar to continue learning and evolving. In
a perfect world I would attend 10 a year, unfortunately this never seems possible.
In addition I read constantly from some of the most experienced coaches
in the business. Some of these people
have 30 years in the industry. These
industry experts have trained everyone from pro athletes up to grandmothers, and
continue to train these people.
There
are so called fitness “experts” on TV who aren't even 30 years old. Just because something is popular does not mean it
is proper, and thanks to Facebook and Youtube we are now more confused
about what training style is right for us. Some
idiot can now film themselves working out and make a bunch of claims unverified
by any scientific method and the masses will follow.
Part of my evolution over the past few years has been a move toward
simplicity and repetition. I've realized an important fact: the masters at any endeavor master the basics.
Is repetition OK? Results come from simple things done well and consistently.Great musicians practice their scales, athletes practice basic skills daily, and this practice requires repetition. Achieving fitness comes through practice. I created this acronym for what practice is all about:
Is repetition OK? Results come from simple things done well and consistently.Great musicians practice their scales, athletes practice basic skills daily, and this practice requires repetition. Achieving fitness comes through practice. I created this acronym for what practice is all about:
PRACTICE
- Persistent- One must constantly push through obstacles - don’t be afraid to fail better.
- Responsible –You are ultimately responsible to follow the plan and for your actions or inactions
- Arrive- Showing up-you have to be there to succeed
- Consistent- Arrive a lot
- Tenacious- You need grit!
- Independent- You must rely on yourself to succeed it is your responsibility to get the job done. The coach is your guide-your gps-your map.
- Coachable- Listen, follow instructions, and trust the process
- Excellence- Strive for it and build towards mastery make it the journey
All of the greats practice the fundamentals. In the exercise world there are a handful of
fundamentals: Squat, Hinge (deadlift), Push, Pull, Single Leg Stance, and
Rotate. There is more to it than that,
but these are really the things you need to master. In our small group program the goal is to
master the fundamentals. In the book The Talent Code by Daniel Coyle he
discovered that the masters generally put in 10,000 hours of quality practice.
“The real issue here, however, is that the 10,000-Hour ruleis not really about quantity. It’s about the power of sharp, focused,high-quality practice. It’s about the massive learning differences created byintense efforts within highly engaging practice environments. We see this inthe habits of high-performing groups, many of whom build their skills through acombination of short, sharp sessions and lots of restorative rest.”
Simply: work + rest = success
When you look at the small group program it appears
repetitious and that is the intention.
It is the fundamentals being practiced in a group. Each week gets progressively more challenging
to produce a predictable result. That result is more strength and strength is
the foundation of fitness.
More strength = faster cardio.
More strength gives you the ability to move heavier things more often.
More strength = more muscle mass = more calories burned at rest.
*Disclaimer: Muscle mass does NOT mean bulky (that’s a whole other subject)
Every 4 weeks we tweak the program to work on other qualities and prevent boredom. The move to small group training gives us the opportunity to master the basics. It provides an environment for us to coach you while getting the camaraderie of working in a group. It’s exciting to see the plan come together and people develop the skills that will lead to better results.
More strength = faster cardio.
More strength gives you the ability to move heavier things more often.
More strength = more muscle mass = more calories burned at rest.
*Disclaimer: Muscle mass does NOT mean bulky (that’s a whole other subject)
Every 4 weeks we tweak the program to work on other qualities and prevent boredom. The move to small group training gives us the opportunity to master the basics. It provides an environment for us to coach you while getting the camaraderie of working in a group. It’s exciting to see the plan come together and people develop the skills that will lead to better results.
Justin Thomas
Instinct Fitness
Instinct Fitness
