Routine is the Enemy
Elite fitness is not bodybuilding or conventional weight lifting. Machines and performing single muscle exercises are not practical or functional in life or sport. Elite fitness is not sport specific and it most certainly is not long distance cardio efforts. It doesn’t separate muscle strength and conditioning from cardio. Elite fitness is having competence in all of the body’s general physical skills as well as aerobic and anaerobic systems (metabolic engines). Competence in one at the exclusion or deficit of the other is not elite fitness.
General physical skills – Elite fitness is defined by competence in each of these ten skills:
- Cardiovascular endurance
Metabolic engines (your energy systems), Providing energy for all human action. Total fitness requires competency and training in each of these engines:
- Phosphagen engine (anaerobic) – dominates the highest powered activities (those that last less than 10 seconds.)
- Glycolytic engine (anaerobic) – dominates moderate powered activities (those that last up to several minutes.)
- Oxidative engine (aerobic) – dominates low-powered activities that last in excess of several minutes.
The predominant model of today’s commercial gyms is weight lifting. All machines and isolation work. Weight lifters are superior at just that, lifting weight. But lack muscle endurance, stamina, cardio, flexibility, agility, speed, coordination and power.
On the flip side, those engaged in training where the work is totally aerobic or cardiovascular, experience decreases in muscle mass, strength, speed and power.
“A weight lifter will never run a marathon and a marathoner will never squat 300 lbs. But we can easily show you a “CrossFit” individual who could give both a run for their money. ”
We blur the distinctions between strength training and cardio. Constantly varied, high intensity, functional movement will get all of the cardiovascular benefit of endurance exercise without the loss of muscle mass, strength, speed and power. And in less time! The specialty is not specializing.