COMMANDO STANDARD INTENT
IT ISN'T JUST WHAT YOU DO, BUT HOW YOU DO IT
Two people can run the same distance with different intentions and get different outcomes.
The principle of training with intent is to have a strong awareness of your desired outcome, and to train in a manner that best facilitates that outcome.
THERE IS A DIFFERENCE BETWEEN ‘WORKING OUT’ AND ‘TRAINING’
They say that showing up is half of the battle and it’s true.
But the other half is yet to come, and without it, we have nothing. You can schedule your diary to perfection. Creating numerous opportunities to be better, faster stronger - You can easily waste each one of them.
When partaking in this program, if you find yourself taking too long between exercises, reaching for water to bide your time or, God forbid, looking at your phone. Then you are working out.
Those that ‘work out’ find themselves progressing at a reduced rate, if at all. They struggle to hold themselves accountable and put themselves in situations that allow them to develop and grow.
We want you to TRAIN, and training has an essential component - INTENT.
Training to meet the Commando Standard is tough - and it will require a great deal of effort. Your effort is precious. Your effort is finite. We need to value it and apply it correctly to be effective.
HOW TO TRAIN WITH INTENT
Those that train well adhere to the following rules.
BEFORE YOU GET STARTED ASK YOURSELF
What is the primary aim you want to get out of this session and how are you going to measure if you are successful or not?
This needs to tie into your fitness goal at large and should relate to the assessment that concludes the course. Study the workout ahead and identify how each component relates to that final assessment.
Referring to your logbook and knowing what needs to be done to demonstrate progress from a previous session is vital in setting targets for the workout ahead.
WHEN YOU ARE DOING YOUR REPS
A rep, in essence, is the contracting and lengthening of some target muscles. Grouped up, they can form a set - but each rep counts - here is what you should focus on.
If you are going for any exercise - your primary concern is that you are doing so with good form. Obviously there should be no pain from the movement itself and you should feel the target muscles working. The tempo should be consistent and to specification.
There will be distractions around - zone them out and concentrate on the task at hand.
WHEN YOU ARE GROUPING YOUR REPS TOGETHER FOR A SET
When performing a set you should focus on the requirements for that particular set. Does it meet the needs of the session aim?
- How many reps do you want to get from this set?
- What did you get last time?
- Can you beat it?
If you have to go to do as many reps as possible consider that you will be performing as many reps as you can under good form despite your best effort. That last rep should look like you are going for a max effort rep on weight only slightly too heavy. You will pull or push to the point where you freeze in a deadlock - everything will be tight and then you will fail. 'Giving up’ after you have completed a rep without even trying to get another will not suffice. That extra bit of effort - is everything!
WITH CARDIO
Logbook and progress aside - are you going at an appropriate speed/intensity? If you are trying to max out, are you giving in and making excuses to not push yourself? "I need a sip of water" in the middle of a short intense bout of conditioning is not a valid reason to stop. Before you go in - have a strategy. For example
If I have to stop:
I am going to take three deep breaths and then get after it again.
I will walk for one minute before returning to my running pace.
I will not sit down.
People that have a plan - put themselves in a better position to stick to it.
DURING REST TIMES
The time in-between sets can be easily wasted. Ensure you do the following to avoid being ineffective:
1. Log your previous set
Logging your set is obvious, how will you know what to beat next time, if you don’t write it down.
2. Assess your previous set
Assess your performance, did you beat your target? Did the set meet the demands and requirements of exhausting the target muscles? Was there anything that you felt was holding you back?
3. Recover
The main aim of rest is to get your breathing back to normal and be as strong as you reasonably can for the next set. How are you facilitating this? Are you consciously trying to slow your breathing and avoiding stiffening up.
4. Look Strong
Look strong and you will feel strong! Chin up, stand up, spread out and tell yourself that you are going to tear up the next set. If you find yourself crumpled on the floor in a ball or with your head down, your body is enforcing your brain that it's tired and broken. This can make you drop a rep on the next set.
5. Be ready for the next set.
If you have a minute of rest time - make sure you are good to go after one minute. Don’t drag out your rest!
IN SUMMARY
A clear plan and being disciplined in training with intent leads to better progress and results. It is vital for success in this plan.
There is a difference between "working out" and "training." You need to consciously take action to ensure you train.
Set clear aims for each session. Work towards them mindfully as you train.
Focus on good form and meeting session requirements during reps and sets.
Having a strategy for cardio/conditioning.
Use rest times effectively by logging previous sets, assessing performance, recovering, looking strong, and being ready for the next set.