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Flipping the script on training.

We train at Fly Feet

Not every training session should kick your ass.  If it does, you need to rethink how you’re approaching your training regimen.

Training vs. working out

Our goal is to develop a culture of training from the existing culture of working out. This nomenclature is often used interchangeably, yet there is tremendous difference and it is why at Fly Feet we coach training sessions, not work outs.  (And we call ourselves “coaches” not “instructors”.)

During the challenge, let’s shift the way in which we look at our training sessions. If I were to ask you what the workout was yesterday, your response would be limited to that which was the most challenging in terms of physical expenditure.  Let me tell you why that’s wrong. Working out is often seen as suffering for the sake of sweat and a fleeting sense of self-worth. Our culture has developed an insatiable need to suffer and sweat on a daily basis simply to feel a sense of accomplishment. If we are truly results driven, shouldn’t a system of long-term growth be prioritized over short-term satisfaction? A satisfaction that isn’t real or sustainable or a reflection of what our goals actually are.

Working out is for the moment.  Training is for the future. Training is specific.  Training is meaningful and accountable. Training is variable.  Training produces results and growth. A training session is the strength and conditioning work, but perhaps more importantly it is the warm up, the prep, the drills and skill work that surrounds that which we have come to know as “the workout.” A training session is everything, and it’s so much more important than just “working out” . That is the foundation of our programming at Fly Feet. So here is where the frame of mind must shift. Not every session within these walls should leave you crawling to your towel and collapsing to the floor. God forbid we leave our training with the thought that, “hey that actually wasn’t that hard.”  While intensity drives a tremendous amount of metabolic change, living there doesn’t allow the more important foundational elements of training to happen.  

Finding the balance

The go-getter:  Say for example we are all in the middle of a 15’ AMRAP, (as many rounds as possible) pushing ourselves to the edge. Heart rate is just shy of the max, rest is extremely low …  You all know this place, and for many it is the reason you “workout.” Step back with me for a second if you will. While there is magic in this state - we are driving intense metabolic change, and increasing the body’s ability to sustain effort aerobically speaking. There is legit work on your aerobic system, hormones are running wild in your body, getting shit done.  However, if this is the only place we train, we are significantly limiting our results.  

If we come right back the next day, and the next day, and the next day and take our body to the exact same place over and over again, we are making are “hard work” a lot less meaningful.  Our bodies are tired and our best on that day is not really our potential. It’s a less efficient way to truly get stronger because we can barely breathe and we’re just trying to make it through the round.  If our focus is completing as many reps as possible in a finite amount of time, how can we also be focused on perfect form?  So there are two big ways in which we are not getting BETTER, which to bring this all back together is the point of why we train.  

The worker outer:  Similarly, if we consistently live in this space where we’re working kind of hard, sweating, but not really pushing ourselves, we’ll never get better.  We’ll live in what we call the black hole of training: You come in, sweat, get out of breath, do the same thing over and over again. Your work is hard, but not that hard.  You really aren’t out of your comfort zone. You don’t really know what you can do because you don’t push yourself. And you don’t see any change. You just check the box that you did your workout.

Variability drives change.

You have to create variability in your training.  Some days need to be crushing, where you push yourself to places you haven’t been before.  You’re uncomfortable and you may even fail. This should be 2-3 times a week. The other days should be focused on moving exceptionally well.  Skill work. They are still good metabolic training sessions, (i.e. you sweat and get a good workout,) but they feel different than when you crush yourself.  


You have to recover

No matter how you train, you H-A-V-E to recover.  You can get away with not doing this for a very small period of time before you stop getting faster, you stop getting stronger, and you stop seeing results. Now we must recover, and we must recover even harder than we trained. All the variability in your training doesn’t mean a thing if the body can’t heal itself from the craziness you have put it through. Perhaps you haven’t looked at training this way before.  If all we are doing is creating a platform for you to go to a place where your brain says:

“OMG, all my friends that I’m responsible for down there in the body can’t do what I’m asking them to do!! They are trying so hard but now they are failing!! As soon as we settle down for some good sleep I am going to make my friends better and stronger so next time they aren’t so uncozy!” but then the crazy part of your brain wakes up the next day and says “PSYCH! We are doing this again right now!! Because if I don’t I am going to be sad inside and I hate emotions so deal with it muscles and joints and pituitary gland”.

This can only last for so long before those that once were the brain’s friends are so hurt and angry that they go on strike.  It can happen all at once (snap goes the hamstring) or it can be a couple displeased workers at a time (slowly watch your results plateau and then decline). There is good news though! All you have to do is let the brain support his or her friends and make his friends in the body strong and everyone can keep doing what they want!!

Be intentional

Simply said, we must remain very intentional in our training.  Focus on strength a couple days. Do double floor in a workout if space is available. Strength doesn’t mean hypertrophy (size gaining). Take a day where the weight comes down. I know I don’t say that often but this will allow you to focus on quality of movement if you so choose, or a shift to muscular endurance work which would benefit those of us that prefer lifting heavy.  Take days where quality means more than quality. GUYS!! Go all the way down and all the way up in your push up. Do the same in your pull up, straight arms.  Y’all can do it I believe in you! If you don’t know, then ask! The coaches are here to help you get better. They will tell you how to slightly modify a session to make it fit what you need.  There is no one size fits all. But, you CAN do it all at Fly Feet.

In this challenge you will get strength days, conditioning days, speed days, challenge days and skill days.  Don’t just do what you are good at. Set goals, use the 1:1 coaching platform and we can tell you exactly how to attack this to get the results you want. Just remember my rules:

1.    Start looking at the whole 60 minutes as training.

2.    Some days you should leave feeling like it wasn’t that hard

3.    Pick times within sessions, and sessions as a whole to focus on strength, specific movements, form and technique.  Use your coaches!

4.    Recover harder than you train. Doesn’t need to be a day of nothing, but those should happen! For example I use slow moving, heavy lifting strength days as recovery from high intensity sprinting sessions.

5.    If you want to be better, start acting like it! It’s a decision, there are no excuses.

All Hail the TreadMighty,