Over the years I have been a generalist in my training philosophy with occasional goals sprinkled into my routine. This past year I have been evolving in my fitness goals largely to my current fascination with Scott Sonnon’s Circular Strength Training programs. I have started a journey to be as he puts it a “Serial Specialist”
I want to share a story I heard last week before I get into the why you should specialize…
Sometimes your biggest weakness can become your biggest strength. Take, for example, the story of one 10-year-old boy who decided to study judo despite the fact that he had lost his left arm in a devastating car accident.
The boy began lessons with an old Japanese judo master. The boy was doing well, so he couldn’t understand why, after three months of training the master had taught him only one move.
“Sensei,” the boy finally said, “Shouldn’t I be learning more moves?”
“This is the only move you know, but this is the only move you’ll ever need to know,” the sensei replied.
Not quite understanding, but believing in his teacher, the boy kept training.
Several months later, the sensei took the boy to his first tournament. Surprising himself, the boy easily won his first two matches. The third match proved to be more difficult, but after some time, his opponent became impatient and charged; the boy deftly used his one move to win the match. Still amazed by his success, the boy was now in the finals.
This time, his opponent was bigger, stronger, and more experienced. For a while, the boy appeared to be over-matched. Concerned that the boy might get hurt, the referee called a time-out. He was about to stop the match when the sensei intervened.
“No,” the sensei insisted, “Let him continue.”
Soon after the match resumed, his opponent made a critical mistake: he dropped his guard. Instantly, the boy used his move to pin him. The boy had won the match and the tournament. He was the champion.
On the way home, the boy and sensei reviewed every move in each and every match. Then the boy summoned the courage to ask what was really on his mind.
“Sensei, how did I win the tournament with only one move?”
“You won for two reasons,” the sensei answered. “First, you’ve almost mastered one of the most difficult throws in all of judo. And second, the only known defence for that move is for your opponent to grab your left arm.”
The boy’s biggest weakness had become his biggest strength.
Time to Specialize
A randomized approach to training will never allow you to fully tap into your movement potential. Last month, Coach Sonnon posted a great article on the importance of planning (check it out here). My key take away from this post was his application of the Pareto Principle to training.
Though you can develop 80% of the skill in the first 2 months of rigorous practice, the final 20% of the skill mastery holds 80% of the benefit; inversely proportional skill develop to fitness benefit ratio. Now, apply that to only performing a work-out one session versus even 2 months of practice! It’s as simple as tension / muscle activation: the better you become at a skill, the more fibers you can activate/recruit, which in turn means the more force you can produce. The more you practice a skill, the greater internal fitness benefits you will receive by doing the same amount of external exercise; you’ll get stronger, fitter, slimmer with less total volume.
The last few months I have been focusing on General Physical Preparedness of the Training Hierarchy Pyramid to accomplish my near term goals. I have set three goals that require incredible GPP (and yes, they do require skill mastery moving up the pyramid). 
- The first is to reach Rank III of the World Kettlebell Club rankings in Girevoy Sport with Kettlebells
- To complete the Clubbell “Trial by Fire“
- Meet the Bar-Baron requirements
Each of these goals requires GPP, but more importantly they have specific skills that I will need to master in order to achieve them. Since I have been focusing on these specific goals I have become very efficient in my GS kettlebell lifts and am very close to completing the first goal. The second goal is my biggest challenge…I am able finish the “Trail by Fire” with a 15-lb club (still have to buy the 25-lb). The third goal is within reach as I am now focusing on the 5 minute time limit. I will keep you updated on my progress, but for now set some goals for yourself. Get out there and become a “Serial Specialist” with me.
Here is a list of ideas/tips to balance your fat consumption:
The kong vault is a dynamic movement that develops the muscles of the frontal plane of the body. The kong is an important skill in parkour, but this skill also provides application in everyday life. The kong vault is a great way to increases the sophistication of your forward pressure training.
