Training To Be Resilient: My Training Model

My training model aims to make you resilient in a variety of ways. It’s a concurrent model that’ll make you stronger, faster, more muscular, more agile, and fitter.

Today, I’m going to chat about the framework I use to choose exercises, build a training block, and direct training towards specific outcomes.

Firstly, I think it’s useful to establish definitions for ‘accumulation’ and ‘intensification’. These terms set the foundation for what I’m aiming to achieve from a training block.

Block 1: Accumulation
Block 2: Intensification
Block 3: Accumulation

In an accumulation block, I’m aiming to accumulate a higher volume of training than I would in an intensification block. For that reason, my training is biased towards several variables:

• More eccentric focus

• More submaximal, repeat-effort work/density/capacity work

• More ‘hypertrophy’ in nature

• A focus on longer tempos

• Higher volume, lower intensity

• Low/moderate rest

• Light-moderate plyometric work

Conversely, in an intensification block, I aim to raise the ceiling of my maximal strength levels by lifting heavier loads or moving at faster speeds than I would in an accumulation block. As a result, my training will be biased towards other variables:

• More concentric, ‘power’ focus

• Speed/sprint work

• Maximal strength work

• Low rep/volume, higher intensity

• High rest

• Higher intensity plyometric work

Considering these two pathways, the variations and exercise applications I choose for each training block will look different. What has been more useful, is to categorise strength applications into primary, secondary, and tertiary movements:

Primary:

• ‘Main lifts’

• Bilateral

• Concentric focus

• Maximal strength and power focus

• 2-10 total reps per exercise

• Moderate constraint

• Eg. Back Squat

Secondary:

• ‘Accessory lifts’

• Bilateral or unilateral

• Eccentric/tissue focus

• Submaximal strength and hypertrophy

• 16-50 total reps per exercise

• Eg. Single Leg Press

Tertiary:

• Unilateral focus

• Low constraint

• Isometric or eccentric focus

• Stability or proprioceptive component

• Often implemented as warmups

• eg. SL RDL

You’re probably beginning to see a bit of a pattern here. I now have a useful framework within which to apply exercise variations to achieve a specific outcome.

If my primary goal is volume-based, my training will likely emphasise secondary versus primary exercise variations. If my primary goal is load-based, my focus will be on primary variations.

Is this the only way to train? Absolutely not. There are a thousand ways you could implement good training. I just happen to find this framework useful and effective.

But hey - there are no hard or fast rules here. It’s just exercise after all. It’s all made up.

So: go explore, enjoy, and try whatever takes your fancy.