Weight Training By The Numbers!

by Frederick C. Hatfield II, MS, MFS, CSCS

In my days of working as an ISSA Professor, I fondly remember various lists that were taught as important stuff to know. For whatever reason, I like lists! They tend to be straight to the point and easy to grasp.

Here is a list of concepts everyone who has an interest in training, athletics and health and fitness should know. Many of these concepts and lists can be found in various articles here at DrSquat.com. Furthermore, there will be future articles that will expand on these concepts.

No. You don’t have to memorize the lists, but reading them and keeping them in mind will definitely help organize your training.

16 Components of Fitness

There are many definitions of fitness, but Dr. Squat took the initiative to break it down into 16 components. This list (as many of the ones presented here) is over 20 years old! To this day, we haven’t found anything to add.

Depending on what kind of athlete you are or what your fitness goals are, this list should be prioritized. For example, a long distance runner doesn’t need “explosive strength” or “agility” like a running back in football would. Most athletes instinctively know this and do categorize their fitness needs. But it’s good to at least be aware of all of them!

  1. Strength Endurance
  2. Explosive Strength
  3. Starting Strength
  4. Limit Strength
  5. Agility
  6. Flexibility
  7. Dynamic Balance
  8. Static Balance
  9. Preventive Lifestyle
  10. Cardiovascular/Cardiorespiratory Endurance
  11. Speed Endurance
  12. Local Muscular Endurance
  13. Percentage of Body Fat
  14. Mind-Body-Spirit Connection
  15. Freedom From Disease or Injury
  16. Freedom From Stress

7 Aspects of Strength Curve

This is a revolutionary look at strength! No one has ever broken down what “strength” looks like before this article. If someone has, I am unaware of it. Many have taught on some of these aspects, but they haven’t put it all together. There is a great in-depth article on this in the Knowledge Base section. See A Fresh Look At Strength

5 Sources of Misinformation

There are countless “lists” of training myths out there. This list is different. It tells you where all those lists come from. These aren’t myths, but rather myth sources. Everyone knows the importance of learning what is truth and what is myth, but this list is important to sniffing out what might be myth.

  1. The Bill Reynolds Syndrome (Magazine Editor Syndrome)
  2. The Big Guy Syndrome (Gym Guru Syndrome)
  3. The “I feel it” Syndrome (“It works for me” Syndrome)
  4. The Academics of the Ivory Tower Syndrome (The”Intrepid Slueths” of Academe)
  5. The Supplement Salesman Syndrome (The “Sell it Sell it!” Syndrome).

8 Technologies Of Training

This list tells you what technologies you have at your disposal in training for optimum performance. Like the 16 Components of Fitness, most of you will recognize these concepts. What makes Dr. Squat’s approach unique, however, is that ALL must be put in place in your training. This “integrated” approach to training will tend to “amplify” the effects of each and every one of them.

  1. Resistance Training
  2. Special Forms of Resistance Training ( Running, swimming, calisthenics, aerobic dance, plyometrics
  3. Psychological Techniques (Self-hypnosis, mental imagery training, transcendental meditation)
  4. Therapeutic Modalities (Whirlpools, electrical muscle stimulation, massage, ultrasound, music, intense light, etc.)
  5. Medical Support (Periodic checkups, exercising preventive care, chiropractic adjustments)
  6. Biomechanics (Skill Training)
  7. Dietary Practices
  8. Nutritional Supplementation

5 Stages of the Drawing-In Process

This is a list of how you should go about training a client. It’s actually quite profound, especially if you are not training elite athletes whose goals tend to be clear from the outset. We talk about “Mrs. Jones” quite a bit. How do you know she’s not an athlete? A diamond in the rough can be polished! I don’t particularly like the guy, but Richard Simmons was once a big fat guy. In the process of building an empire (and helping hundreds of women achieve a higher level of fitness), he’s now in a lot better shape! This 5 step process is a great way to guarantee client success:

Stage One: Establish yourself as a PROFESSIONAL.
Personal Trainers should be treated and demand respect on the same level as doctors and nurses. Furthermore, they are the last line of defense. “Fitness” is the first line of defense!

Stage Two: Begin the ongoing task of data collection and data analysis.
The more you know about your client, the better! And the better you can demonstrate your methods!

Stage Three: Execute a “guided discovery” tour.
Your client does not know what they are capable of. A 220 lbs “Mrs. Jones” isn’t capable of mountain climbing, sky diving or competing in Karate. Think ahead! A 150 lbs Mrs. Jones may be able to do that stuff! Furthermore, don’t ask, “What are your fitness goals”. It’s insulting. Many times it is obvious. The client is fat, weak and out of shape! What do you think the goals are?

This process is the longest of the steps… But it only should take about 3 weeks before you get an idea of what is possible.

Stage Four: Feel the Water Before Jumping In.
This is the only part where you prescribe a program. You know nothing about your client and need to go through the first three steps first! When you understand your client and what they are capable of, then you can prescribe a program. Remember, you don’t prescribe a program they are capable of accomplishing from the beginning. You prescribe a program that they aren’t capable of accomplishing, and apply the science of the 7 Granddaddy Laws (below). Otherwise, they will not adapt efficiently!

Stage Five: Hook Them Into A Fitness Lifestyle!
The easiest part. When they realize what is possible, they will want to do it. Finally, you can kick back and rest!

7 “Granddaddy” Principles of training

Many other sports scientists have posted the most important principles of training. Ok. We are no different! However, you will find common ground. I don’t care if it’s Kraemer, Stone, Verkhoshansky, Plisk, Garhammer or whomever. Water it down and it comes down to these seven principles.

  1. The Law of Individual Differences: We all have different abilities, bodies and weaknesses, and we all respond differently (to a degree) to any given system of training. These differences should be taken into consideration when designing your training program.
  2. The Overcompensation Principle: Mother Nature overcompensates for training stress by giving you bigger and stronger muscles.
  3. The Overload Principle: To make Mother Nature overcompensate, you must stress your muscles beyond what they’re already used to.
  4. The SAID Principle: The acronym for “Specific Adaptation to Imposed Demands.” Each organ and organelle responds to a different form of stress.
  5. The Use/Disuse Principle: “Use it or lose it” means that your muscles hypertrophy with use and atrophy with disuse.
  6. The GAS Principle: The acronym for General Adaptation Syndrome, this law states that there must be a period of low intensity training or complete rest following periods of high intensity training.
  7. The Specificity Principle: You’ll get stronger at squats by doing squats as opposed to leg presses, and you’ll get greater endurance for the marathon by running long distances than you will by (say) cycling long distances.

Folks, this is just the first of two articles on such lists! There is plenty more to learn. Is it essential to your training to know them? No. But be aware of them. Furthermore, when you log onto the Drsquat.com message board, many of your questions can be found in these lists.

Next time I’ll give you more concepts you should know, and perhaps expound on the ones I’ve given! In the meantime, just think about these things, and apply them. Gently at first if need be… But see if they don’t work!

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