Posted on

Principle Based Training: Workout Organization


1) Mobility  2) Reactivity   3) Speed/Power

4) Strength  5) Endurance 6) Relaxation/Recovery


Training Principles

This topic is important for those who desire efficiency and want to get the most out of their workouts.

If you want to get in shape (whatever that means) and not just be OK at a bunch of different exercises, you will have to plan out -step by step – the path to your goal.

Since most people don’t have fitness goes beyond simply ‘getting fit’,

This article will be about the very general goal of getting fit.

With this goal in mind, we can begin laying out the step by step process towards ‘fitness’.

> If you follow this workout organization,  you will find yourself on the fast track to fitness success.


  • Soft tissue work first. Do this in order to get the tissue moving in the right way.
  • Foam roll, Band work, Active Stretching
  • Write down a mobility goal, ideally have it relate to an exercise you know you will be doing later i.e. better hip mobility in the deep squat.
  • Some Movement Patterning work for the exercises you know you will be doing later is a good idea.

2) Reactivity

  • Having slow reactivity means you have a slow nervous system, this is an indicator of how much time you have left.
  • you can train reactivity in many ways:
    • vision training
    • balance training
    • catching and throwing exercises
    • changing directions (of any movement on demand)
  • It is important to do this prior to lifting, because the effects of this type of training will increase your ability to produce strength later in the workout.
  • Doing this after a workout will reduce the training effect.
  • This is also a good time to practice a new skill

3) Speed/Power

  • Must be done prior to any excess fatigue.
  • Speed development means fast twitch muscle fiber development.
  • Metabolic waste is detrimental to speed development I.E. no one gets faster as a game progresses.
  • This section will recruit high threshold motor units and will encourage myofibrillar hypertrophy
  • Choose compound movements – jumping, explosive kettlebell movements, Olympic lifting, sprinting, plyometrics etc.
  • keep reps LOW (1-5 reps) and rest HIGH (3-5 minutes)
  • complete recovery between sets is required, don’t confuse speed training with conditioning…. it is trained more like strength.

I want to remind you that this is not THE way, this is just one of many ‘ways’.

All I am trying to do it make your life easier.

If your reading this then you more than likely care about your body, you already workout and want to know more about the health and fitness world.

If you order your workout according to this template, you will be following the body’s natural way of optimizing and improving your energy systems.

You will therefore be getting the most out of each workout.

Damn love efficiency…

4) Strength

  • this section of your workout is where you stress your body for 3-5 sets with 1-3 different exercises.
  • choose a grinding, compound movement for sets of 3-6 repetitions with about 3 minutes rest. (Ex. Deadlift, Press, Pull Up, Squat…)
  • this section will encourage sarcoplasmic hypertrophy

5) Endurance

  • Conditioning in this template means anything more than 6 reps
  • If your ‘explosive’ movements stay explosive, and form remains strict – this section can last for as long as you do.
  • this section is highly goal dependent:
    • if you want slow-twitch muscle hypertrophy = sets of continuous movement for 40 – 120s, equal amount of rest.
    • if you want to burn calories = heavy 3-5rep Deadlift/ followed by 30-60sec Swing/ followed by Plank until you ‘recover’…
  • Find yourself a qualified strength and conditioning coach – one who doesn’t confuse strength and conditioning with conditioning and more conditioning.
    • This is because there is a difference between muscular conditioning – and – cardiovascular conditioning … each has its own considerations and ideal training methods.

6) Relaxation/Recovery

  • this section should be as long as needed, some need 5 minutes, others 15.
    1. breathe deep
    2. decompress your spine.

    • decompression exercises include : hanging, child’s pose and cobra, cat-camel, Sphinx pose etc.
  • Post Workout Window for Improved Recovery: there is a 6-9 hours window post workout that if you time either your recovery procedures or sleeping cycle to correspond with this window you will enhance your recovery and your ability to train the following day.
  • Meditation and other mental practices will help tremendously for those athletes committed to their progress. Since mental practice takes time – However, even 5 minutes will go along way!


> if you enjoyed this post, share it with someone who you think would benefit


Martin Colangelo

“The Better Movement Specialist”


Stay Strong my friends!

Posted on


Plyometrics Here! Get Your Plyometrics Here!

Also known as “Jump Training” or “Plyos”

– Exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (more specifically; speed-strength).

Martin Colangelo and I at LatsOn Training have emphasized the concept below in the past….

and we repeat them because they are WORTH REPEATING….

It is time to clarify what and how to include “PLYOS” into your training.

Let me try and dispel any myths you may have with regard to plyometric training.

First of all,

plyometrics should not be done in isolation but as part of a complete program which emphasizes a good basis in strength before “leaving the ground”.

The other major consideration is to keep the volume (reps and sets and number of drills or tasks) to a minimum.*

Overuse, even with a solid basis in strength, is a strong likelihood if volume is too high.

This is because plyo drills have a combination of very high need for input from the central nervous system, high wear on joints and surrounding tissues and dynamic speed leaving less time to feel any deviations from proper form or technique.


In a nutshell,

it is hard to do this kind of training!

<Also, just to clarify – ‘plyo’ training is not only performed by the lower body as the term ‘jump training’ might insinuate – There are just as many upper body based drills as lower body ones.>

Another consideration is the importance of the landing.

The eccentric loading in this style of training (the integrity of joints and body control on landing) is more important than the launching part (concentric) of the movement.

Full Stop.

Overall joint health, maintenance of strength and injury prevention are in place if very close attention is paid to the landing phase.

The last Issue

is wanting to do the cool, sexy, plyo drills too early in a training program

(ie Improper Progressions – see’ Periodization‘ )

You wouldn’t do a barbell back squat before learning how to do a good body weight or kettlebell goblet squat first. Be smart in your programming.

Quick summary:
1) Don’t skip strength (i.e. warm up thoroughly)
2) Avoid high volume
3) Progress properly

Enjoy my peeps!


Co-Owner / Instructor / Author @

Contact us Now for a Consultation*

Continue reading Plyometrics

Posted on


> Tyler Lees-Schmut (Author)


LET THERE BE two athletes –

of the same sport and same task.

One athlete may be able to repeat this task again and again without issue.

The other may be unable to complete this task even once…



 The concept of periodization for athletics is not a new concept, but its usage is of fundamental importance to anyone looking to make systematic improvements in their training and involve the often-forgotten variable of individualization.

I use the term athlete loosely. All of you are athletes. 


 The long-term cyclic structuring of training and practice to maximize performance to coincide with important competitions.

Simply, it is the program design strategy that governs planned, systematic variations in:

i) Specificity,

ii) Intensity,

iii) Volume.

The goal of periodization is to maximize gains with the minimal effective dose – So that injury risk is reduced as much as possible. 

If designed properly {over a macro cycle or large amount of time} the individual or athlete should peak multiple times. 

In a basic sense we need to take the goal that is needed by the athlete and apply appropriate stimulus to achieve that goal – while at the same tome not adding any unnecessary stimuli that would detract from the achieving of that goal.

Seems simple.

4 major benefits from Periodizing correctly

1) managing fatigue.

2) manages both general and specific needs of the athlete.

3) ability to optimize performance over a designated period of time.

4) accounts for time constraints training age of person and environmental factors. 

Generally at LatsOn Training we use a traditional macro cycle which covers a calendar year. Broken up into Strength, Transition and Conditioning mesocycles. 

The be all and end all of periodization for a client is that you do need a general knowledge of what periodization is but, in the end, leave the specific details and applications to certified coaches!

That’s all for now,

Stay strong folks!!


Co-Owner / Instructor / Author @

Contact us Now for a Consultation*