Every athlete at Range of Motion is prescribed a different program. Different volumes, different intensities, different biases.
We bias time domains, we bias individual exercises, we bias reps, we bias loads.
We believe that there is not a 'one size fits all' approach to health and fitness, and we program as such.
We put an exercise specific slant on The Range of Motion Model of Health. Every exercise, time domain or workout represents a different spoke on a wagon wheel. Invariably, as we progress through our exercise life, the wheel turns - and the spokes are tested. A 5km time trial tests a cardiorespiratory endurance spoke. Olympic Lifting tests a power spoke. Handstand push-ups and pull-ups test relative strength. Snatches and muscle-ups test skill spokes. Limitless components and scenarios exist. These spokes may not be tested every day, every month, or even every year. But they will be tested. You cannot predict when, where or how. Regardless of the strength of the other measures, if an individual spoke fails, the wheel will cease to turn.
And here lies the basis of Range of Motion's programming. We identify deficiencies. We bring these deficiencies up to par with the individual's strengths. This creates a balanced athlete. Once we have a balanced athlete, we remove any long term bias (though may introduce shortened periods of temporary bias) and improve the athlete on a whole.
The Session Types we Prescribe:
Multimodal:
A multimodal session is a session type designed to elicit as broad a physical response as possible. It will contain elements of all other session types, relative strength, absolute strength, power, continuous cardiovascular and sprint. These elements will be combined into a balanced mix of loads, repetitions, movement types and combinations. Session types within a multimode session include: singlets, couplets, triplets, interval based workouts and chippers. With limited training volume (<three sessions per week), these are the most effective sessions in creating general physical preparedness.
Very Heavy Multimodal:
A very heavy multimodal session is a session type with heavier loads than normal that still elicits a broad response across the other components of fitness. The heavier loads shift the onus towards strength, while still placing a considerable burden on the cardiorespiratory system. The ability to demonstrate strength under cardiorespiratory stress is tested. All exercises in a heavy multimodal session are barbell based movements, with origins in both powerlifting and Olympic weightlifting. Sessions are made up of either couplets or triplets, with the four fundamental movements (push, pull, anterior chain, posterior chain) all covered.
Relative Strength:
A relative strength specialised session focuses on an individual’s ability to lift their body weight for a high number of repetitions. The limitation in this session type (and therefore the training effect) is strength relative to body weight. Sessions involve the two fundamental upper body movements (push and pull) in various planes, repetition schemes and combinations.
Absolute Strength:
An absolute strength specialised session develops the ability to lift a heavy external object for a low number of repetitions. Sessions are based on powerlifting principles and ‘slow lifts’. Absolute strength specialised sessions typically involve one to five repetitions of a movement, for a low number of sets. The limitation in this session type (and therefore the training effect) is the ability to generate enough force to overcome the weight of the object.
Power:
A power specialised session focuses on the ability to move a large load, a long way, quickly. The Olympic lifts form the basis for his power training, hence the exercises are ‘fast lifts’. These sessions are limited by (and therefore train) power generation, speed and technique (efficiency).
Continuous Cardiovascular:
A continuous cardiovascular session involves one mode of exercise (running, cycling, rowing, swimming etc.) for an extended period of time. Although this targeting of the ‘oxidative’ energy pathway is not the most efficient method of improving cardiorespiratory capacity, one cannot call themselves ‘fit’ unless they are proficient at this field of exercise. For this reason, this session type occurs infrequently, but is vital non-the-less in measuring work capacity over this longer time domain. This session type is limited by (and therefore trains) the ability to maintain a moderately high intensity for an extended duration.
Interval Based Cardiovascular:
An interval based cardiovascular session uses monostructural exercise to individually target the three energy pathways; phosphocreatine, glycolytic and oxidative. Length of effort and work to rest ratio are used to target the individual pathways. A session may target all of one energy system, or a combination of the three. This session type is limited by (and therefore trains) cardiorespiratory endurance.
Sprint and Agility:
A sprint and agility session involves very short repetitions of extremely fast monostructural exercise (run, row, bike, swim) with long rest. Running distances range from short multidirectional sprints to 100m.You would rarely complete more than 500m in total. This session is more closely related to a one rep max than interval cardiovascular training. This session type is limited by (and therefore trains) the ability to generate power and move fast for very short periods of time.
Swimming Interval Cardiovascular:
A swimming interval based cardiovascular session uses monostructural exercise to individually target the three energy pathways; phosphocreatine, glycolytic and oxidative. Length of effort and work to rest ratio are used to target the individual pathways. A session may target all of one energy system, or a combination of the three. This session type is limited by (and therefore trains) cardiorespiratory endurance in the pool.
Swimming Multi-mode:
A swimming multimodal session is a session type designed to elicit as broad a physical response as possible in the pool. Session include a combination of swimming and dry land based exercise requiring no equipment.
Swimming Hypoxic:
A swimming hypoxic session is designed to challenge the body's ability to utilise oxygen uptake by limiting oxygen availability. Session include underwater swimming and swimming with limited breaths.
Biasing these Session Types:
If an athlete weighs 55kg and has a gymnastics background, it doesn't make sense to prescribe as much bodyweight exercise as you would to a 100kg ex-powerlifter. Even if you have ten people doing the same workout, you would rarely expect any of them to be doing the same loads. Individual differences demand that individuals allowances are made and individual stimuli applied to achieve the same response.
Below, I've used the example of four very different athletes, based on athletes training out of Range of Motion.
Athlete 1: Weakness (and therefore training bias): Cardiorespiratory endurance.
Athlete 2: Weakness (and therefore training bias): Absolute Strength.
Athlete 3: Balanced, but in need of blanket improvement.
Exercise is specific. Specific to the needs of the exerciser. Individual differences demand individual approaches to programming. Range of Motion identifies these individual differences and responds with an appropriate degree of programming.
Dan Williams
