Life Long Fitness: Chapter 2

Why a seasonal approach? 

Prior to the industrial revolution, we were bound to the seasons. Long days and short days come and go without our approval. Abiding by the seasons of fitness allows us to efficiently use our daylight to create a fit lifestyle. More importantly, seasonal nutrition promotes the style of training we will be executing. 

What will we train each season? 

Winter(External Loading) 

This is the season of creating a strong foundation for the upcoming long Spring and Summer days. Our objective is to prepare the body for fundamental movement patterns. Our focus will be the external loading of the body. 

Training protocol 

Main Focus: External Loading 

• Options: 

○ Barbell: Back Squat, Front Squat, Deadlift, Olympic Clean, 

Overhead Press, Steinborn Squat 

Secondary Focus: Internal Loading i.e. body weight 

• Options: 

○ Calisthenics: Bridge Rotation, Chin-up, Pullup, Pushup, Lunge, 

Extended Sit-up, Hanging Knee raise, Handstand 

Spring (External Loading & Hypertrophy) 

This is the season of creating speed within our strength. What’s the point of all those slow powerful muscles if you get run down by a mob? We will be adding plyometrics and more global movements to our training. These are the 5 main exercises I prefer to train this season. 

Training protocol 

Main Focus: External Loading 

• Options:

○ Odd Object: Atlas Stone, Steel log, Tire, Sandbag, Steel Mace, Kettlebell + Barbell Exercises 

Secondary Focus: Internal Loading i.e. body weight 

• Options: 

○ Calisthenics: Rope climb, Cossack Squat, Pistol Squat, Sissy Squat, Handstand Walk, Handstand Shoulder Taps, Wall Bridges + Winter 

options 

Summer (Hypertrophy & Aerobics) 

The days are long, so must our training sessions be. Fall and Winter are on the way. Our hard work begins to become easier as we reduce volume and increase TUT(time under tension). Our running stretches out to 3 - 5 miles, our deadlifts become low volume/high TUT, and our bodies are grateful! Why? It is time to give your body a chance to shine! Calisthenics season is upon us! Here are the exercises I prefer to train. 

Training protocol 

Main Focus: Internal Loading i.e Body weight 

• Options: 

○ Calisthenics: BW Exercises, Running, Biking, Brisk Walking, Sprinting, Swimming + 

winter & spring options 

Secondary Focus: External Loading 

• Options: 

○ Odd Object: Atlas Stone, Steel log, Tire, Sandbag, Steel Mace, Kettlebell - Barbell exercises 

Fall (Aerobics) 

The year is coming to an end. So must our hard work. Fall is all about recovery. Warm clothes, big feast, and tons of rest! During Fall, we analyze the last year of work, and tend to the issues. Our main goal is to reduce pain and de-load the body for a period. Low volume and high TUT is the trend. New neural pathways are created and integrated. Old, unhealthy patterns are integrated with the better pathway. Here are a few of my favorite exercises. Training protocol 

Main Focus: Internal Loading 

• Options:

○ Calisthenics: Rope climb, Cossack Squat, Pistol Squat, Sissy Squat, Handstand Walk, Handstand Shoulder Taps, Wall Bridges + Winter 

options 

Secondary Focus: Internal Loading 

• Options 

○ Calisthenics: Running, Biking, Brisk Walking, Sprinting, Swimming + winter & spring options.

To be Cont....

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