Full disclosure…I have fitness ADD. I just have a hard time sticking to one program and a set of goals at time. Like right now, it is less than a month until I head to Wixom, Michigan to attend the Circular Strength Training Certification (I am a CST Instructor and you have to re-cert every two years). I am having the hardest time focusing on prepping for the cert.
Partly because I was bitten by the GORUCK bug and on a quest to live GRT (that is lingo for being GORUCK tough). But also because having young kids, a career, and trying to be a loving husband leaves little free time to train.
Circular Strength Training in MI
So the first ever Midwest TacFit and CST certifications were announced with little over two months notice. Now if you come with a high level of fitness or a foundation of Clubbell training than you will be able to build up the physicial capacity. However, the free training calendar that Creator/Head Coach Scott Sonnon put together has a three month training schedule.
I should’ve “planted that tree” when Coach Sonnon first released the training guide…but I was working through my fitness ADD while cocktail training in powerlifting and raw strength. So I didn’t have three months for the full ramp-up and I am now half way into my two months training for the Circular Strength Training cert. I would’ve much rather been at the required Trial-by-Fire (TBF) times and the FlowFit requirements already (Here’s the link to RMAX for the requirements). This time would’ve been much better refining technique than working on building volume.
I am also doing a weekly rucking with a weighted pack on my back because I can’t completely ignore my fitness ADD…
Follow the Sonnon Blueprint
A concept that Coach Sonnon uses in his programing is called “Component Learning” and “Complex Training Effect”, which is the idea that movements build upon each other or starting with simple steps to compound to complex movements has a greater gain in physical ability.
For example, the Double Swipe exercise’s simple compents would consist of Double Swings, Double Pendulumns, and Double Casts. The compound would be combining Double Pendulumns and Double Casts. The complex would be to perform the actual Double Swipe.
The first month of the calendar would be to train simple components. The second month spent on compound. Finally, would be the complex movements with a wave up to the actual certification.
What do you do when you only have 2 out of the 3 months to prepare. Well you have to accelerate the training. I spent June working on the simple exercises and jumped right into the complex movements this month. Remember as Coach Sonnon has demonstrated time and time again…using a complex movement chain practiced as a single movement produces a sum total training effect greater than that produced if the individual components are practiced for the same number of repetitions. So for my application, I had a framework of the simple movements and a training history with the compound/complex movements which gave me the ability to tap into the benefit of this exponential training potential.
Using a condensed training calendar is not for everyone becuase you will need to be extra vigilant about recovery, restoring mobility and another Coach Sonnon warning…
ONLY Better is Better! ~ Scott Sonnon
It is probably too late for you to start training for the MI Circular Strength Training Seminar, but you still have plenty of time for the Los Angeles cert this fall. Just stay focused, don’t give in to training ADD, and plant that tree today.
Question for you: What are you training for and how are you using simple-to-compound-to-complex movements to increase your training effectiveness?
Drop your response in the comments OR do me a huge favor by sharing on your favorite social platform.
WIth you in spirit,