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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!

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Exertional Rhabdomyolysis: a Practical Recovery Guide

Rhabdomyolysis :

A condition in which skeletal muscle breaks down extremely fast.

Symptoms :

  • muscle pains, weakness, vomiting, confusion.
  • The break down of muscle produces an environment harmful to the kidneys and may lead to kidney failure.
  • Tea colored urine.
  • Irregular heartbeat.



Exertional Rhabdomyolysis (ER):

‘Exercise-induced rhabdomyolysis’ : is the breakdown of muscle from extreme physical exertion – the exact prevalence and incidence of which is unclear…



Reasons (Why it happens) :

  • Long-lasting muscle compression which stops blood flow, causing the muscle to break down – “Rhabdomyolysis is associated with hyper- and hypothermia, sickle cell trait (and other ischemic conditions), exertion, crush syndromes, infection, autoimmune and metabolic disorders, and certain drugs.” (Sports Health)


(ER) Recovery :

Extreme cases

*Return to Sport

Phase 1

  • Rest for 72 hours and encouragement of oral hydration
  • 8 hours of sleep nightly
  • Remain in a thermally controlled environment if the episode of *ER was in relation to heat illness
  • Follow-up after 72 hours with a repeat serum *CK level and *UA
  • If the CK has dropped to below 5 times the upper limit of normal and the UA is negative, the athlete can progress to phase 2; if not, reassessment in 72 additional hours is warranted
  • Should the UA remain abnormal or the CK remain elevated for 2 weeks, expert consultation is recommended
Phase 2

  • Begin light activities, no strenuous activity
  • Physical activity at own pace/distance
  • Follow-up with a care provider in 1 week
  • If there is no return of clinical symptoms, the athlete can progress to phase 3; if not, the athlete should remain in phase 2 checking with the health care professional every week for reassessment; if muscle pain persists beyond the fourth week, consider expert evaluation to include psychiatry
Phase 3

  • Gradual return to regular sport/physical training
  • Follow-up with care provider as needed

(*Source; Consortium for Health and Military Performance. *ER; exertional rhabdomyolysis. *CK; creatine kinase. *UA; urinalysis.)




This Return to Sport guide provides no indication of what exercises to do, and which ones to avoid. This is because each case is different.

In the rest of this article I will attempt to provide a generalized movement program for Rhabdo-recovery.

The table ABOVE and the table BELOW can be superimposed: Phase 1 of the table ABOVE roughly matches up with Phase 2 of the table BELOW. Phase 2 of the table ABOVE matches up with phases 4/5 in the table BELOW.




Generalized Movement Program for Rhabdo-Recovery

Phase 1

15 minutes of movement at MOST

1-2 weeks = depends on DOMS, hydration levels, CK, UA, etc…

Isometric/Isotonic Movements Only = Really Slow!


Phase 2

15-20 minutes @ most

1-2 weeks in duration + Isotonic/Isometric movements only


+ Lower Abdominal Exercise = Leg Lifts/switches – (Kyle again)

+ Plank

+ Waiters Bow


Phase 3

20-30 minutes @ most

2-3 weeks in duration + slowly ramping up the speed.


+ Deadlift :

  • week 1 – no more than 8 sets of 1 rep, increasing in weight.
  • week 2 – no more than 8 sets of 1-2 reps, waving in load.
  • week 3 – no more than 21 reps total @ 1-3 reps/set.


Phase 4

30-40 minutes @ most

2 weeks – Slow ramping of volume and intensity / reducing rest – Nervous System and DOMS need to be assessed.



+ Swing:



Phase 5



  • get an FMS screen + required correctives.
  • work on progressing a SKILL, gradually increasing in volume  EX: – Simple and Sinister




*SUMMARY – Priscilla M. Clarkson, Ph.D. Has this to say :


“Why are some individuals more susceptible to rhabdomyolysis?

From the literature it is well documented that a novel strenuous exercise will produce muscle damage (Clarkson, 1990).

Therefore, the specificity of exercise training is important.

Even if an individual is trained in one activity (e.g., endurance running), this training may provide little or no “protection” if 100 push-ups or repetitive squat-jumps are performed.

Some individuals may have an hereditary sub-clinical muscle enzyme anomaly or other defect (Noakes, 1987).

Under normal exercise stress their condition would probably go unnoticed.

However, performance of very strenuous, repetitive, unaccustomed exercise may exacerbate muscle damage such that the defect becomes apparent.

Also, in a competitive event the zeal to win or the shame of quitting may provide the coup de grace that will allow some individuals to go beyond a tolerable level of muscle injury (Knochel, 1990)

For strenuous exercise in the heat, precautions such as adequate fluid intake and acclimatization are critical.

All exercise training programs should start with mild to moderately intense exercise and should progress gradually.

These safeguards will not only prevent subsequent muscle pain and optimize performance, but they may also save lives”

(* SPORTS SCIENCE EXCHANGE: ‘Worst Case Scenarios: Exertional Rhabdomylosis and Acute Renal Failure.’)




  1. Kyle Gentle: Primal Performance TrainingYouTube FaceBookInstagram
  2. Eyal Muscal, MD, MS Assistant Professor, Section of Pediatric Immunology, Allergy, and Rheumatology, Department of Pediatrics, Baylor College of Medicine, Texas Children’s Hospital.
  3. Priscilla M. Clarkson, Department of Exercise Science University of Massachusetts Amherst, MA. Member, Sports Medicine Review Board Gatorade Sports Science Institute. SSE#42, Vol.4 (1993), Number 42.
  4. Tietze, David C., and James Borchers. “Exertional Rhabdomyolysis in the Athlete: A Clinical Review.” Sports Health 6.4 (2014): 336–339. PMC. Web. 16 Jan. 2017.