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Sunday 4-430
thanks
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Alrighty then!!!!
So here is my feedback on our glorious PA academy!KNOWLEDGE:
The curricula presented to us in this PA1 module was fantastic. Well dissected and put together, everything made sense , the foundation on how the BLOK (base level of knowledge) was built upon was brilliant. From the books, to the blogs, to the videos. All were on point and on taskINSTRUCTION:
We finally got Tex chuckling after the honeymoon in Ireland it was clear that a great time was had! All joking aside the level of commitment and passion Tex brought to the table is completely aligned with all of the PA exposure I’ve had. The jabroni beatin, pie eating, trail blazin eye, brow raisin, the best in the present, future and past, and if ya’ll don’t like me you can kiss my ass, no-nonsense, quality of coaching, kill the bullshit approach, and drop of knowledge bombs never stopped.PLATTAFORM:
The academy platform was great once you got used to it. Zoom was great!IMPROVEMENTS AND RECOMMENDATIONS:
Time frame and time allotment. For me( you know it’s required by contract to say that I am Mexican at least once written or in oral form every day) having english be a second language the reading assignments took for ever. Tex very humbly put 450 min a week just for the readings, it was way north of that. In total for the assignments, readings, discussions and class time I averaged around 20-25 hours extra a week.We talked about sucking the marrow out of the bone of knowledge and we did I was drowning in marrow most of the 9 weeks. Just like John said that it is going to take time to talk, apply, re read, discuss in order to retain most of this material. At the end of the day some of it is a blur because there was not time to absorb the knowledge in a more efficient way.
I really enjoyed when we had to watch an actual video as a class(like the PA Amateur Progression with Luke) because you can sit there and stop the video and write notes and then un-pause and move forward. I think if the all the academy classes were made in the following format the level of retaining the knowledge would be multiplied exponentially:
1)Read the chapters
2)Watch the class video
3)Do the assignments, discussions, activity
4)Log in for the Discussion class (ZOOM meeting)
Rinse and repeat twice a week.The 9 week template should be re-evaluated. This course could easily be a 12 week course with 2 on 1 off(for review, business and life catch up) with the quiz after each 3 weeks.
It got very clear from the beginning that we had a full support from the PA crew, but at the same time it got very clear that there was a high level of expectations from PA crew(and its understandable). There was a point that I was looking for a divorce lawyer and I was spending a lot of money weekly to have my business life covered. Investment well made with out a doubt, but I didn’t anticipate this at the beginning. Like most I have duties and responsibilities that only I can cover or achieve at an owner level.
There should be a template to follow before asking a question:
Are you being a pussy?
Yes?
Stop being a pussy
no?
you are being a pussy, stop being a pussyor
can you figure it out on your own?
yes?
Stop being a pussy and figure it out
no?
You are being a pussy go fucking figure it out… pussy!SME: This doesn’t take anything away from the fantastic job Tex did. I would have love to have more class time with John and Luke as well. I know when they were all part of the conversation it evolved to a different level.
Class notes: I resulted to just stop taking notes and then watch the video again to retain and create notes. A PA1 Manual should be a must to drive PA methodology to success, It would make concepts and connections to the other materials gel faster. We had, Siff, Hatfield, Francis and Zartsiosky to go and read and re-read it would be nice to add Welburn to that list too.Final assignment: That was fun! I can tell you right now on what I fucked up and what I can fix. I guarantee if I write all the bad things I did for both athletes put it in an envelope and seal it, then get the feed back and open it … it would almost be 85% to a “T”. I like @conorwlynch idea of have a dry run of programing and have at least 2 weeks to create and develop.
Great things that I achieved in going through the academy:
1)A larger, broader… BLOK
2)I know read daily for fun and for education
3)discipline (I am continually waking up at 3 am to get shit done!)
4)amplification of my limiting factors and how to attack them… not only as an athlete but as a coach and as a man.
5)go through a PHD type level course with my limiting excel/google docs experience. I think I spent close to 20 hours fucking around with the final assignment template and still managed to fuck it up.
6)my writing is getting better!
7)my coaching has improved 10 fold.
8)I’m more confident punching dicks with my knowledge!Things that I am thankful for:
1)the camaraderie and support from my fellow space monkeys, with out a doubt I would have not made it without their continuous support, jokes and wise advice.
2)being included in this beta academy(hopeful to be included on the next ones)
3)Luke for taking my call and listening to me request this type of course from PA. It met and exceeded anything and everything that I expected.Forever grateful! Thanks @john @luke and @mcquilkin
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@conorlynch you hit the head of the nail. I love the opportunity and organization post. While I agree 100% with you on challenging coaches, I have been hitting my head against the wall on this. If its a part time coach and its a side job or a hobby to be a coach its been virtually impossible to motivate them.. I finally gave them a goal and an ultimatum get your CFFB cert with in a year. I’ve held coaches only wods, coaches meetings, coaches interventions and at the end of the day you can lead a horse to water….
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As we stand here in time, I am experiencing a lot of stagnation coming from my coaches. I have taken the road of knowledge and I want to become the best coach I can possibly be. With that mindset comes a lot of introspection and self awareness. That type of personal, internal review comes with experience. Stagnation comes from being comfortable with what they know and what they can accomplish. What I mean by that is that some of these coaches are pretty decent athletes, they don’t have the responsibility to program, they don’t have the responsibility to be a business owner. They are the fun “instructor”…. I use the word instructor because I want to make a clear distinction between that word and the word COACH. An instructor is like a cook… a cook reads the recipe and follows instruction. A COACH is like a Chef… a Chef that knows what time can you pull the Beef Wellington out of the oven without making the dough to soft or burnt. I do not want to be a limiting factor to my business and to my athletes. I choose the path of knowledge and sadly the bastardization of the word instructor or the fact that anyone can get a 2 day cert and name him/herself a coach is laughable. Lack of time, lack of money, lack of vision, lack of mentorship. The list can go on and on … there are true and they are valid excuses but the truth is that if something or someone is impeding you from becoming the best coach you can be… it’s only you.
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Blos/Volume/intensity
Our base level of strength is build on accelerated adaptation through the overloading principle and the arousal of coordination through the eustress of the Central Nervous System. The rep ranges used in our linear progression a.k.a the amateur program are meant to drive specific adaptation. The volume of the reps are set through the Prilepins Chart: https://powerathletehq.com/wp-content/uploads/2014/07/Prilepins-Chart.png where those reps represent a specific training effect (TE). To quote @cali on her Reverse Engineering With Prilepin’s Chart article:
“Reverse Engineering Theory:
1)I am training for A.
2)A requires B as a physiological adaptation.
3)To achieve B I need X number of reps at % intensity.
4)An effective training day will require around Z repetitions.
5)Therefore, I will complete Y setx of X repetitions to achieve Z.”
The rep ranges in this case will be constant and consistent(volume) the intensity will be provided by the overloading principle of incrementally adding more weight each time a lift repeats hence driving adaptation. When we are working with a novice athlete and they are in the middle of their linear progression program there will be a point where the intensity will be to high and the reps will drop. Like Luke Summers said in the PA1 Video presentation: “load sets the reps” when we encounter this issue of an novice athlete not fulfilling the rep range requirement because of intensity we back off for 3 weeks and allow the athlete to work on less stress while hitting the correct rep range and now allowing him to work on the concentric movement of the lift by applying force and explosion.
Siff(supertraining) talks about how volume and intensity are used as the most general characteristics of the training load as the training load is related to muscular work which the body must produce to carry a given regime of exercise in training for competition. In our case we use a constant Volume and a consistent increase of Intensity to drive a specific adaptation to an imposed demand. -
https://www.youtube.com/watch?v=3WFJSOuQKYQ&feature=youtu.be
Video 1…
I’ll post the other one when I get back from church!
H-
https://www.youtube.com/watch?v=SMfpTo_0c2A&feature=youtu.be
Video 2…
F#$% youtube….
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Video is takin for ever to upload… hope before 5 my time….
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<p class=”p1″><span class=”s1″>Oh Dr.Squat how I love thee: Hatfield(chapter 15) “The stepwise procedure you set up is your roadmap, your cycle, your periodicity of training protocol” . I am glad that I am not alone on this one. I have never applied a periodization sample on any client. I’ve learned some aspects of it through some of my mentors. Bas Rutten would quit any type of training up to 7-10 days from a fight . He wanted his body to yearn the fighting and also he knew his body so well that he could tell how long it would take him to start to “lose” some of his conditioning. Knowledge and application of a good periodization template is by far is in my opinion one of the reasons it is looked negatively.</span></p>
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<p class=”p1″><span class=”s1″>Siff I found was more wishier-washier than usual and gave some pointers on how either the training cycle organization was unnecessary but never discredited any other templates that included periodization. </span></p>
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<p class=”p1″><span class=”s1″>In all periodization is not a new concept: “Evidence suggests that a simplified form of periodization was used in the ancient Olympic Games (776 BC to 394 AD). Philostratus is considered to be one of early promoters of periodization. He referred to the simple annual plan used by the Greek Olympians where a preparatory phase preceded the ancient Olympic Games with few informal competitions before and a rest period after the Olympic Games</span></p> -
Start the water boarding process early, since the marrow will be heavy and dense with an amazing platform for knowledge. It will never be easy that’s not the Power Athlete way. Learn to hate and love and love and hate Mel Siff he will be long, hard and dense … that’s what she said. Be consistent, don’t fall behind, read and read and read and read… buy both versions of the books: one in spanish, one in english, plan 25+ hours a week and prep your family and your staff on what you are about to go through. Prepare to have your mind blown on daily basis and see the genius of John be the foundation of a phenomenal program you already love. Tex and Luke are both bad cops there is no good cops! They both are protectors of the brand, the original space monkeys that endure the cold and lonely path of “figure it out”, their passion for coaching and battle bullshit on daily basis will be demonstrated with some tough love from both. Make an early bet with the group to see who can make Tex LOL… be patient it will happen.
Enjoy the path …Viva Texas motherfuckers!
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Just like @benkuch and @chobbs mentioned pretty much all of the biggest ones. The one I want to expand on is the instant gratification status. We are all used to having the page print afap, or getting the page to upload fast, everything is fast! I want to lose 20 yesterday and so on. People don’t want to spend a full year measuring their food and tracking what they have eaten every minute of the day. So I always say to them… what is the definition of insanity? Doing the same thing over and over again expecting a new result. It is time to do something that you have never done before. I start by asking for 6 weeks of perfect eating. Then we go from there.
The other big aspect that we have also talked about the GRIND. People are not used to the grind, the monotony, the staying the course, the discipline …. the sacrifice. When the “you pay now or you pay later” phrase comes in, people start listening. In my case my older people are more open to listen to this information about wellness and growing old than my young people that think they can eat like crap and still perform. When we say the word depends and assisted living it is a tough reality to face.
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<span style=”line-height: 1.5;”>Since we all love beating a dead horse over and over and over again(cough@chobbs, cough, cough).</span><span style=”line-height: 1.5;”> </span><span style=”line-height: 1.5;”>My novice athletes are old people.</span><span style=”line-height: 1.5;”> </span><span style=”line-height: 1.5;”>In order to drive that accelerated adaptation we need to identify why are they training for? Some are(still… to my surprise) marathoners, others play tennis, skiing, most of them don’t care about performance in the field but performance in the bed room.</span><span style=”line-height: 1.5;”> </span><span style=”line-height: 1.5;”>It is our responsibility to introduce such training as plyometrics(Or power metrics as Siff calls it) with caution for young or old athletes. </span><span style=”line-height: 1.5;”> </span>
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<p class=”p1″><span class=”s1″>So with that said for me as a business owner safety is always king. It starts like this: Programming the full spectrum of what am I training them for.. a.k.a a goal in mind. With that goal in mind here comes the grunt work introducing several levels of the same exercise for people that can do it perfectly or people that cannot do it at all and how are we going to progress those athletes. </span></p>
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<p class=”p1″><span class=”s1″>Knowing the limitations of my athletes and what they can or cannot do is essential to programming a solid prep work(warm up) for the workout. I have people that have had ACL repairs, people that have had hip replacements, plantar fasciitis and so on. All these people are going to cringe when I tell them that we are working on jumping and sprint mechanics. If they have been introduced to a linear progression with gradual overload(creating a base level of strength) their tendons and ligaments will continue to get stronger over time, providing them with good mobility, stability, movement and primal proficiency through the planes of motion. </span></p>
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<p class=”p1″><span class=”s1″>Working on limiting factors through our assessment protocols and tools will make them generate a connection that is meaningful to performing these exercises correctly(perfect practice makes perfect). For example: high knees with toe up knee up(dorsiflexion), introducing cocky walks and different cadence of skips, connecting through the dead bug of maintaining that dorsiflexion, keeping the hamstring active at all times instead of bending the knee. </span></p>
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<p class=”p1″><span class=”s1″>The consistent drive for exceptional Posture and Position and the never ending reminder of a great Universal Athletic Position where toes are forward, trunk is tight, spine is elongated and posterior chain is engaged and primed for those movements or skills and provide a phenomenal platform to a safety environment for training powermetrics.</span></p>
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<p class=”p1″><span class=”s1″>The biggest thing aside you knowing is they knowing, where are they in the competency level? where are they in the linear progression and how coachable and trainable are they?. Do you have the balls to tell them they can’t do this work because they are not ready and give them something to do that will drive that adaptation faster for them. This is where the 2nd level of coaching(which I think is actually tied up really close with the first one) comes in and shines through if you have made a connection with your athlete. Where they look at you and says yes coach and they do it because you have shown competency and care though tough love and GRADE A+ coaching.</span></p>
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<p class=”p1″><span class=”s1″>Last but not least: Knowing the limitations of my location, gym or box is one of them. I know I have plenty of boxes different sizes to do three consecutive box drops at different levels just to name one. Also I know I can take them to the Krav Side for softer landings. </span></p>
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<p class=”p1″><span class=”s1″>Bottom line like most of you said the benefit to this training out weight the negatives. It is not on how only on how the house looks but how you built the structure of that house to withstand anything!</span></p> -
Quickness- “The ability of the central nervous system to contract, relax, or control muscle function without involvement of any preliminary stretch” (Siff, page 133 Supertraining)
Reactive ability- “The neuromuscular ability to generate explosive force, a quality which relies on both preliminary stretch and rapidity of reaction” (Siff, 2004, p. 134).
We have to go back to the genetic make up. Are you able to tap onto your “quickness” potential. And if so how are you achieving that? Have you trained well, have you been coached well, are you ready for that neuromuscular response, is your body primed for that response. I think one can’t go without the other let me explain. If you train under eustress and create adaptation through the SAID principle based on your sport your quickness and reactive ability will improve tremendously.
Basically you can’t improve one with out the other. Krav Maga is based upon creating reflexive reactions to a specific violent attack. We want for you to punch and kick over and over and over again, that when ever a stimulus comes at you(violent attack) there is no voluntary response and its a reactive ability that will then make you quick to the naked eye. Siff mentioned in the book is that if we start perceiving movement and reacting or have the ability to accurately anticipate, it will enhance our skills and improve neuromuscular patterns.
Like @conorwlynch said it will be interesting to hear Dr. Inc, I can assure you that just like in fatigue everything from supplements, to diet, to sleep, to training will affect both either negatively or positively as a whole.
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Check your local listings for me going to jail when I murder the thief that stole my GoPro and gear …. Best day ever!
https://www.youtube.com/watch?v=rufti2MjpVM
https://www.youtube.com/watch?v=D3U4_Qs-npw
https://www.youtube.com/watch?v=tYNHqxevafg
https://www.youtube.com/watch?v=g1U2xa7ave0
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@mcquilkin what @carlcase asked
Thanks
