Chad Smith wrote this article for Juggernaut Training Systems, and it spurred me to write down my goals and plans to make them happen. These goals are realistic, but challenging, and when combined, certainly enough to make me a little nervous. That’s why I’m sharing, and I hope you’ll do the same. TZ Strength In February of this year, I’ll be moving to Orange County to focus on TZ Strength as a full time endeavor. I am very lucky to be able to do this, and excited beyond words for this next step in my career. I intend to make the most of it. Here are my aims for growing and improving TZ Strength. 1) Continue to improve my processes to allow for an easier workflow and elimination of redundant tasks, and therefore more time to focus on making improvements to the services TZ Strength offers. -Step up to Basic Spreadsheet Magic Level 2 (many thanks to Jason Nolan and Mike Tuchscherer for showing me the light.) -Create a weekly schedule to avoid getting “lost” amid all my work. As a business owner, with no one telling you when to do what, it’s very easy to do things as they come. A more regimented schedule will help me work more efficiently. 2) Improve the content of TZStrength and, correspondingly, the services we provide for our clients. -Finally write an FAQ -With the help of Ariel Stephens, create a video library of weightlifting exercises -With the help of Christopher Lofland, create a video library of gymnastics exercises -Work on my intermittent writer’s block, so that I can more frequently create content for Juggernaut Training Systems, and thus provide more educational material -Do a better job of directing followers of TZ Strength to interesting educational material 3) Teach at least 6 one day workshops and at least three full two day seminars (the latter with Alex Viada of Complete Human Performance.) -The first leads into the second. Reach out to as many people as I can to schedule one day workshops, and use those shorter events to create interest for our full two day seminar, which I really believe is a unique offering and truly useful for anyone who wants to coach CrossFit competitors. 4) Write a book/manual on the training of Competitive CrossFitters (what else would it be about?) Deadline: November 2015. -Outline to be completed by the Ides of March. -Once outline is approved, I will create a schedule for the book in sections. -I will seek out other professionals with expertise in specific areas to review or even write some parts of the book. 5) I am currently working with athletes whose competitive goals for 2015 range from reaching a specific range in the Open to competing at the CrossFit Games. I will continue to strive to help all of them attain their goals. -As noted above, improvement of processes will allow me to dedicate more time to what matters: my athletes. -Increase involvement of subject matter experts in areas in which I am not a specialist. We’ve brought in Chris as a gymnastics coach/consultant, I’d like to have more formalized involvement of a running coach (Viada), rowing coach, and physical therapist (Quinn Henoch.) -Provide training camps to create an opportunity for my athletes to receive in person coaching and an intense training environment. -Go to as many Super Regionals as I can to support my athletes in competition. Training For a while now, I’ve put my training on the backburner, because it’s not my livelihood and people don’t come to me as a coach because of what I can do as an athlete. However, training, not coaching is how I got started. It’s my first love in this industry, and I’m looking forward to having a schedule and processes that allow me to focus some serious time and effort into improving. 1) Lean out to 187-198lbs. -This sounds like a very nebulous goal, given the 11 pound range. Here’s why: I haven’t been 187 since I was training for CrossFit full time, about four and a half years ago. I wasn’t shredded but probably hovered around 12-13% bodyfat. I’m substantially more muscular now, and not certain I can get to 187 without sacrificing strength. The intermediate goal is 198, so that I can be under 200 when I hit the strength goals listed below. -I’m working with Nick Shaw at Renaissance Periodization to accomplish this. 2) Strength: Squat 475, Bench 315, Deadlift 550, Push Press 285, Clean 315. -I’ll continue to work with Mike Tuchscherer and Reactive Training Systems for my strength programming. -Squat is a 33 pound increase, bench is a 30 pound increase, deadlift a 42 pound increase, clean a 15 pound increase, and push press a 20 pound increase. -Clean and push press are the hardest exercises here. The main issue is getting my knees healthy enough to handle training them regularly. My patellar tendonitis is currently feeling better than it has in years, so I hope to be able to clean and push press 2x/week soon. 3) Endurance: Sub 7:00 mile run, sub 7:20 2k row, 10 minute Airdyne test TBD. -I will likely write my own training, because endurance programming is a relatively new skill for me, and I want to continue to hone and develop both that skill and my ability to integrate it with strength training. I will continue to pester Viada for his input. -I won’t run until bodyweight is lower to save my joints. The bodyweight decrease will likely be one of the most major factors in aerobic improvements. -The traditional benchmark for capacity on the Airdyne is the 300 FY (300 calories in 10 minutes.) But as anyone who has used more than 1 generation of Airdyne knows, they are all different. I believe the 300 FY was originally measured on an AD4 or AD6. My Airdyne is considerably older, and not so generous with the calorie count, so I’ll have to spend some time figuring out how I should compare it to the 300 FY. Whatever my goal is for 2015, it will be roughly equivalent to 250 calories on the original test.
Posted on: Mon, 05 Jan 2015 18:41:34 +0000
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