I am going to shift today and actually do a short post. Catch me if I go too long…please!

 

I saw an article today about a new book by a Dr. Sears on working out. I haven't purchased the book but I was happy to see after 25 years someone is finally catching on to what I have known since I was a Decathlete at U.C. Santa Barbara.

 

One of the greatest things about going to school at UCSB (aside from so many obvious things I can't even begin to list them) was the fact that Sam Adams headed up the coaching staff for the Men's and Women's Track & Field Teams.

 

Sam was written up in Sports & Fitness Magazine as one of the five best coaches in the world. This article was written about all coaches, all sports. We, being his athletes, were not surprised in the least.

 

On any given day there would be a handful of world record holders training there and another 3 or 4 Gold Medal winners at the last world championship or Olympic Games. These people all came (with personal coaches in tow) to train under Sam.

 

Sure, he could have gone anywhere in the world…but who would want to? The training facility was one of the most peaceful places you could conceive of for going out to try and kill yourself in a workout.

And this leads me to my point. I am going to share a secret that I learned over 2 decades ago that I have only shared with certain clients and very good friends (and a few of my children, of course).

 

I have experimented with training techniques and strategies for years and years. I have found that there is an efficient way to train and then there is everything else.

 

All of these years…I have only seen everything else from people. I would laugh every time a new workout came around the corner. One of the latest is something my wife and I saw on a 30 minute TV ad about 3 months ago. (No, I did not watch the whole thing…just enough to get what he was selling, which he kept repeating over and over again).

 

This guy (Mr. X…not his actual name) was touting his killer workout and how quickly he gets results. I would have to concur with him…the type of training he espouses will get super fast results. Unfortunately, after 60-90 days it will also get you a fairly decent injury as well.

His philosophy in a nutshell was this:  work out at your maximum capacity for 45 minute to an hour 6 days/week. His theory is correct…but his application is wrong.

 

This is where Dr. Sears comes in with the book I saw today. After reading through the ad copy I was able to surmise that he may finally be on the right track. He talks about maximum training as well…but for shorter periods of time. He says to do it as long as you can up to a certain time limit.

 

So…if you can go 45 seconds…go 45 seconds. Build up until you can go for 12-15 minutes at maximum capacity. He is close.

 

However…I am going to share with you the ultimate secret to unbelievable results quickly and safely.

 

Are you ready? (I actually have never shared these secrets with the general public before so I am even now a bit hesitant). Oh well…

 

I believe you need to work out 6 days/week. Mr. X was right about that. I believe you need to limit your maximum effort. Dr. Sears is right about that. What neither of these guys seem to have figured out (this is my disclaimer…since I have not purchased either program I must say I could be wrong about both of them in how I am representing them in their entirety…so don't avoid purchasing these things just because I didn't do so, however I am probably fairly accurate in my assessment) is that if you combine these two concepts and tweak them just a bit…people get amazing results.

I am not here to review any other programs…I simply have been reminded that most of the people in the world (even the experts) don't have it nailed down. There was one man who coached at UCSB, however, who had it right on. I am encouraged, however, when I see people like Mr. X and Dr. Sears actually getting much closer to the actual truth.

 

So…in a nutshell…here is the general framework for amazing results in your training:

 

Take 1 day/week and make it an all out aerobic workout for a period of about 30 minutes…preferably outside (if you can). If you can only make it 2 minutes that is where you start. Make sure you warm up exceptionally well.

 

Now of course, you cannot sustain a 30 minute sprint or anything like that but you can, if you are somewhat fit, do 30 minutes of tight intervals that would give you a dead to the world, hardly able to move, feeling great type of workout.

As an aside…most people have never had this type of workout in their lives. I am talking intense here folks. If you have been a world class athlete you know what I am talking about…otherwise, you need to experiment. But, I am telling you, you shouldn't be able to hardly function.

 

Okay…I hope you have that because day 1 is super important. Everything hinges on this day.

 

Day 2…You are at it again…but this time it is 30 minutes in the weight room (or in your home doing some sort of resistance work) doing a drop dead circuit routine. I am not going to explain this as I would be up all night doing so. I am not going to do that not even for you!

 

Day 3…Outside again doing 20 minutes at 85-90% intensity relative to day 1.

 

Day 4…Circuits again doing 85-90% intensity relative to day 2.

 

Day 5…Outside again for 20 minutes doing 70% intensity relative to day 1.

 

Day 6…Circuits again doing 70% intensity relative to day 2.

Days 3 & 4 are going to be tough but not killer. They are tough because you are so tired from days 1 & 2. Days 5 & 6 should feel so easy that you may think you are completely wasting your time. Do not neglect these as they are as important as anything else…active recovery.

 

Day 7 is a complete rest. Do nothing or you will regret it. By the time day 1 rolls around again you will be refreshed and ready to go.

 

There are real reasons why this routine will get you amazing results. I am not going to take the time to go into those right now but I will just add this one thing…you will find yourself getting faster, stronger and more fit after the first couple of weeks because you are stressing your body enough to cause it to improve…which actually then happens during the active and passive recovery periods that follow those first 2 days of killing yourself.

 

A couple of notes…

On the very hard days don't literally kill yourself. Your family and friends would not be happy with you especially if you are out on a run and they have to scrape you off the street after looking for you for a number of hours.

 

Honestly if you have physical problems be careful but don't wimp out with lame excuses either.

Also…always make sure you warm up very well (that means work up a sweat first)…then stretch.

 

Okay…so this wasn't especially short but relative to me laying the details of this program out it was exceptionally short. For, that would have taken me probably 15-20 pages to do so.

 

Anyhow…I just wanted to give you a feel for what a training program would look like if you really wanted to get fit.

 

Tweet away if you care to and please share on facebook and wherever you care to share. Leave a comment, ask a question…whatever down below as well. Thanks my friends.