Compound Conditioning is my conditioning regimen that I have forged over the years combining my teachers’ knowledge and my own training and teaching experience and innovation.
The primary goal of Compound Conditioning is a healthy body for a lifetime, secondary goal is maximizing performance and finally, appearance. It is important not to mix up the order of these priorities, as training for maximum performance while ignoring your health will only last so long, and training for appearance as a main priority will compromise the performance aspect.
Primary Goal Hierarchy Trinity
- Feel Great (Primal Goal — Great Health & Pain-Free Mobility)
- Perform Great (Secondary Goal — Maximize Your Ability to Perform)
- Look Great (merely a side effect of proper training)
With that in mind I focus on training movements, not body parts, with the exception of prehab and rehab training. The bulk of our training consists of full body, ground based or suspension based exercises executed through a full range of motion. The emphasis is on continually refined and sophisticated high quality athletic movement.
Strength and conditioning sessions are performed three to five times a week and kept short – anywhere from 20 to 50 minutes – the entire body is trained most of the time. Grip training is mostly integrated into the full body training via the use of fat pull up bars, kettlebells, thick ropes, finger and pinch grips and other methods while performing the exercises.
Training is organized into cycles that are build around specific goals for that particular phase and last anywhere from 4 to 12 weeks. Harder and lighter workouts are alternated, depending on the recovery and progress. We seldom push to the maximum limit or to the failure, focusing on building solid technical skills instead, although, if conditions permit, occasionally we do test the new limits.
Optimum Performance Trinity
- Technical (should be at 7 or higher on 1-10 scale)
- Intensity (should be at 5-8 depending on a training objective)
- Level of Perceived Discomfort (should be below 3)
I strongly believe in building a solid foundation and so in the beginning stages of training with my students I focus on proper breathing, selective tension and proper structural alignment.
I usually use Western periodization model with beginners, where one motor quality is emphasized at a time. Mobility and a solid General Physical Preparedness base development are emphasized first, before working on strength. Likewise, a solid foundation of strength is build before working on power, speed, agility and Specialized Physical Preparedness.
Compound Conditioning Cornerstones
- Range of Motion
- General Physical Preparedness
- Specialized Physical Preparedness
More intermediate and advanced students use conjugate periodization model where different days are allocated to different motor qualities. So one day, for example, they would work on low rep Power oriented explosive movements, one day would be dedicated to high tension low reps Strength type exercises and possibly, another day would serve as a hi rep ballistic Conditioning training.
Training schedule should be always combined with a comprehensive joint mobility and strength flexibility work. Also, various breathing exercises should be integrated throughout the entire training process. This will insure serious long term results via joint and connective tissue strengthening, greatly improved coordination, and aid in injury prevention.
I cannot overemphasize the importance of gradually and continuously building the base from the basic to more complex and advanced movements with joint mobility drills, various animal-like movements, yoga-like flows and relaxation exercises, as well as tumbling and combat acrobatics type of exercises.
I also strongly believe in balancing your training in between different movement groups such as pressing, pulling, bending, squatting, flexing and rotating for the sake of injury prevention and proportional development.
Compound Conditioning General Movement Groups
There also need to be a balance in between different motor qualities, such as range of motion, strength, power and endurance. In other words, one needs to be fit across the entire spectrum. Neck, grip, prehab and rehab should be integrated into training on regular basis, because you only as strong as your weakest link.
Another huge part of training is nutrition, hydration and restoration via proper sleep, rest, positive emotions, visualization, massage, cleansing, sauna, contrast shower and cold water plunging. Without it the results will be marginal and short term.
Optimum Progress Trinity
- Rest & Active Recovery
And last, but not least, training should be fun, focused and mindful. You need to love it to truly get serious results. You need to enjoy to train! There are so many ways to get in great shape with Unconventional Training, it is so much fun to feel ALIVE during your training practice, to challenge yourself, to improve and to move forward…
Compound Conditioning Training Principals
- Set Specific Training Goals and set up your training accordingly
- Progressively Develop Solid Skills First, Before Conditioning Them
- Everything is Core Training
- Practice with Ground Based and Full Range of Motion Compound Movements
- Training practices should be technical, short and at various intensities
- Develop Athleticism
- Develop a complete and pain free Range of Motion
- Develop Efficiency of Movement through integrating proper Breathing, Structural Alignment & Selective Tension
- Develop good General Physical Preparedness (GPP) base before Specializing
- Develop Strength and balance it well among the six Basic Movement Patterns
- Train to develop Explosive Power and Speed
- Train your Conditioning to perform at the most output
- Train both Duolateraly and Unilaterally
- Train your Grip
- Periodize your Practice
- Train for Mental Toughness
- Compliment and Support your training and life with Healthy Lifestyle, Nutrition and Active Rest for optimum Long Term Results
(taken with some minor editing from interview to My Mad Methods Unconventional Training Magazine, 2010)
Providing Compound Conditioning Training for these NJ towns residents:
Shrewsbury, Hazlet, Tinton Falls, Ocean, Monmouth Beach, Eatontown, West Long Branch, Fair Heaven, Red Bank, Holmdel, Atlantic Highlands, Long Branch, Middletown, Rumson, Oceanport, Asbury Park, Colts Neck, See Bright, Lincroft, Highlands