Single dimension training briefly compared to the fitness triad

Simply put; ’single dimension’ training excludes two of the three main ingredients of fitness while placing undue emphasis on the one remaining portion. A well-balanced strength program will incorporate all three parts, in varying degrees throughout the training cycle.

If you are ‘Single dimension’ exercising, now is the time to consider a Non-linear undulating alternative, the fitness triad.

The fitness triad is a well thought out strength and conditioning program. It combines various percentages of the aerobic, anaerobic and flexibility components into a schedule that progresses logically toward a specific predetermined goal. The three pieces synergistically enhance each major portion of fitness if properly laid out before hand.

Here is a brief schedule example for you to look over and try. It will get you out of the normal groove and spur your physical fitness growth. Practice the ‘Wave’ method of exercise in all the suggestions that follow. This method does not repeat the same pattern on the next workout day. Make changes in the exercise order, the repetitions, the rest durations or the load imposed every workout period. You should see and feel results in about three weeks.

Strength training

The bedrock of physical fitness is strength and power achieved through resistance training methods. A starting out schedule consisting of eight to ten basic exercises will set the tone for the program. Do them faithfully three to four times a week for three to five sets and watch your strength grow.

The repetitions for these exercises are 8-10. Repetitions for the abdominals are at 10-25, with weight held on the forehead. Rest between sets for 30-45 seconds then start again on the next set.

The total time spent in the weight room should not exceed 30-45 minutes following this routine. Execute the lifts in a techniquely correct manner on all exercises but work quickly as well. Do full range of motion on all exercises. Follow the ‘two by two rule’ for load increases.

Dynamically warm up in the following manner.
· Skip rope-build speed and endurance
· Limb and trunk rotations
· Body weight squats
· Good mornings
· Sit ups
· Pushups

The warm up should be dynamic WITHOUT performing static stretches as these types of stretches ‘dumb the body’, ‘relax the joints’ (which in turn opens the body to injury) and makes the nervous system slower-exactly the opposite of what is needed on the playing field.

1. Military presses
2. Chin ups or pull downs
3. Bench presses
4. Barbell rows
5. Squats
6. Straight leg/stiff leg dead lifts
7. Barbell curls
8. Triceps extensions
9. Calf raises
10. Abdominal exercises of your choice.
11. Add in one or two external rotator cuff exercises using LIGHT weight. Go for endurance on these by working in the 12-15 repetition ranges for two to three sets each exercise. Keep your shoulders strong.

End each resistance and cardiovascular session with a cool down period. After the cool down is over perform the stretching that is so necessary to maintain flexibility.

Stretching follows the strength sessions. Do a cool down then begin your stretching routine for each major muscle area recently worked. Stretch for 10-15 minutes after each strength workout. Include the internal rotator stretches after each strength session just as you add in the external rotator exercises.

Cardiovascular attention is next on the triad list.

Cardio work is important because without a strong heart muscle the rest is about useless. Again, wave your workouts in a logical fashion by following the example.

· Vary the time spent on the road from 20-40 minutes a session.
· Vary the speed of the run
· Vary the course selected to run on
· Run in bursts of 10-minute bouts over the course of the day.
· Vary your heart rate from day to day during the exercise sessions.

Putting it all together would look like this:

1. Monday is a strength and stretching day
2. Tuesday is cardiovascular work
3. Wednesday is Strength and stretching day.
4. Thursday is cardio day again.
5. Friday is strength and stretching
6. Saturday is the last cardio day of the week.
7. Sunday is a day off for rest and recuperation.

Your total work out time for the week will be approximately:
· Low end time spent engaged in exercising-180 minutes
· High end time estimate-300 minutes

Based on the above figures you will be engaged in some type of activity on the low end for about 36 minutes a day. The high end works out to a little over 60 minutes per day.

There is no one that cannot take this small amount of time out of his or her day to be more physically fit!

There are other training tips at www.Explosivelyfit.com.

Danny M. O’Dell, M.A. CSCS*D is the co-owner of ‘The WeightRoom’ gym and Explosivelyfit.com, both located in Nine Mile Falls, WA. His Masters Degree is in Human Services and he is a Certified Strength and Conditioning Specialist with Distinction through the National Strength and Conditioning Association.