This is a short post on my notes about Increased Work Capacity Across Broad Time and Modal Domains from level 1 certs. IWCABTMD is what we strive for to become fit. We want to have a higher power output for times ranging to a few seconds to hours while during the time be able to do a variation of different movements. There are three basic components on how to IWCABTMD.
1. Variation. Vary reps, sets, equiptment, distances, time of work out, time of day, ect… This is limitless. One of my favorite visuals to help someone understand this is a simple experience map that Adrian Bozman uses at level 1 certs. It looks something like this (yes I know its ugly).
Imagine this akward looking blob is a map of all of our experiences in regards to exercise. The lower right hand corner, the largest protuberance, represents a athletes experience working out at certain time every day, at the same gym, and with the same people. An integral aspect of being a well rounded athlete is to increase your experiences and step out of your comfort zone. Take a look at the depression at the bottom center. That is an athletes experiences working out at a different time of the day and at different locations. Strive to hammer out all these indentations and your physical prepardness will increase drastically. The bigger andmore circular your personal map of experiences is the better the athlete you will become.
2. Functional Movements. Use movements that allow you to move large loads quickly. These can be broken down into three main disciplines. Gymnastics- Body weight movement. WeightLifting- moving a external object. Monostructural- Locomotive. Remember, ” The magic is in the movements, the art in the programming, and the science in the explanation.”
3. Intensity. Working at the presipice of your ability.