Less Randomness More Periodization: A Better Approach to Training
A better approach to training?
Less Randomness More Periodization: A Better Approach To Training? The goal of this post is to provide a better way to train than what most people are doing today. I am not talking about some new fangled routine or even something like CrossFit. I’m talking about something much simpler. Something that’s been around for centuries and will continue to work well into the future.
I’m talking about LMRPT.
LMRPT stands for Less Randomness More Periodization. It is a system that was originally developed by John Bloch in the 1950’s. It is based on the idea that you want to do less randomness in your training so that it becomes easier to learn and retain information over time.
You don’t want to have to think too hard during your workouts, just go with the flow and follow the plan.
It doesn’t matter if you’re trying to build muscle or lose fat, strength or endurance, speed or power – you need to get stronger and faster. If you’re not getting strong and fast enough then all those other things won’t really matter. Strength and speed are good but they aren’t everything when it comes to being successful in life.
Don’t strength and speed also help you with endurance and even injury prevention?
Yes, of course it does. There is a reason why olympic lifters are so good at CrossFit for example. They can easily double, if not triple, the amount of weight they move compared to the average gym goer.
But in the real world, how often are you really going to get to lift something heavy when you’re not at the gym?
It’s not like you’re always going to have heavy weights laying around that you can use to train with.
This is where the less randomness part comes in to play. You want to prepare your body for the unknown. This doesn’t mean you should start carrying a log or dumbbells with you everywhere you go, but you should prepare your body for anything and everything that could possibly come your way.
Think about your surroundings and be prepared for whatever those may be.
You should be able to do everything you need to do without worrying about random objects being available to lift. This means your body needs to get strong and fast with the tools it has available. For most people, this means your own bodyweight.
Bodyweight is something that’s always available no matter where you are. It’s also a great way to practice kinesthetics and get a feel for your own body.
There are many different ways to train bodyweight so let’s not get too caught up in the details and focus on the big picture. Do a little bit of everything and make sure you have enough of each aspect so that you’re balanced.
The picture above outlines all the basics for LMRPT. By following this guide, you will be more prepared than most people out there. Without further adieu, here is Less Randomness More Periodization Training.
This is the first and last thing you should do everyday. It doesn’t take that long and it’s great for your body and mind. It’s similar to active recovery or static stretching, but it’s more invigorating than either of those.
My favorite part of this is when I do one of my harder exercises afterwards, it feels a lot easier than normal.
30-45 seconds – Each of the following: Air Squats, Lunges, Pushups, Pullups, Handstands
Air Squats, Lunges, Pushups, Pullups, Handstands 60-90 seconds – Crunches or Reverse Crunches
or Reverse Crunches 90-120 seconds – Back Extensions or Hanging Knee Raises
or Hanging Knee Raises 1-5 minutes – Static Holds of choice (advanced practitioners will hold a single position for 5 minutes)
of choice (advanced practitioners will hold a single position for 5 minutes) 1-5 minutes – Meditation or Relaxation
The Details: This is the most important part of LMRPT. Without this, nothing else will matter too much because you won’t be able to do any of the harder exercises if your body isn’t prepared first!
It’s best to start out slow with this routine. If you’ve never done any of these before then start with a single set for each one. As you get more comfortable with them and your body gets used to them, you can increase the amount of each exercise.
I usually do between 2-4 sets each for this depending on how much time I have that day. It only takes about 10 minutes at the longest and this can be done at the beginning or end of your routine.
This routine focuses on breathing in a rhythmic manner that is specific to each exercise. If you aren’t accustomed to breathing in this manner then it may seem a little weird at first. With practice though, your body will get used to this and as it does the benefits will start to come.
The first exercise is simple: just squat! Make sure to go all the way down so that your thighs are parallel with the ground (or as close to it as you can get). You want to exhale as you descend and inhale as you come back up.
I like to pause at the bottom of each rep so that I can get the most out of my breath.
After you’re comfortable with air squats then you can move on to lunges. These are pretty easy and the main thing is to remember to keep your balance as you shift your weight from one leg to the other. It’s important that you go all the way down on these as well so that you are getting the most out of your breathing.
Pushups are next and they are probably one of the easier exercises in this series. The main thing here is to not let your hips or legs drop down as you get weaker. I like to keep my hands closer together to make these more difficult as well.
Pullups are one of my favorite exercises and part of the reason why I love this routine so much. Again, it’s important to go all the way up and all the way down in order to get the most out of your breathing. You can modify these several different ways depending on your strength.
The easiest way is to do what they call “negatives”. This is where you jump up to the top position and then lower yourself down in 4 seconds or so. If you’re feeling a little stronger, then you can modify by using an assisted machine for these. Personally, I just use some weights that I can add on to make them heavier so that I don’t have to do them as many times.
Finally, we have handstands. These can be a little tricky since they take a lot of strength in your shoulders as well as core strength and balance. The good thing is these can be modified as well.
You can do these against a wall so that you don’t need to hold them as long. If you’re feeling more adventurous then you can work your way to doing these with no assistance at all.
With this routine, you can do it as early as you want. Personally, I like to do it right after I wake up and then again before bed. I find that it really helps me start and end my day in the best way.
It only takes about 10 minutes so there’s really no excuse not to do it. Give this routine a shot for a few weeks and see how you feel. I think you’ll be surprised at how much better you feel during your workouts as well as throughout the day in general.
I hope this helps you out and let me know how it goes!
What is your current fitness goal?
How long have you been working on it? Whatever your goal is, whether it’s to lose weight, build muscle, or get fit, staying consistent is one of the most important things when trying to reach that goal.
So, How Long Have You Been Working On It?
If you’re like most people, you started out strong. You had a goal in mind and you were determined to reach that goal no matter what.
Most people (including myself), when starting something, will start out strong. They’ll work out for the first week and then continue to work out every other day until their schedule becomes too busy to fit it all in. Then, two months go by and they eventually realize that they haven’t worked out since month one and they feel guilty about it.
Why is it that some people seem to be able to stick with a routine and others just don’t care enough? Is it the desire to succeed or is it something else?
Whatever the case may be, it’s no secret that most people (including myself) have a hard time staying dedicated to things that they really want to achieve.
So how do you stay dedicated and reach your goals?
Well, there’s no real secret. It takes dedication, hard work, and most importantly, time. I’ve broken down my tips and tricks into 4 sections; Attitude, Habits, Routine and Reward.
The Attitude Section
So you want to start working out on a regular basis?
That’s awesome! You’re taking the first steps of what will be an ongoing journey of self-improvement.
First things first: Take your time. Don’t rush into things or you’ll burn out real quick. Start by going at your own pace and once you get used to that, then you can start pushing yourself a little further each time.
Find what works for you. Whether it be going to the gym, doing home workouts, running, walking, hiking, biking or anything else. If you find that a particular exercise routine is starting to bore you, don’t be afraid to switch it up a bit.
Make sure you’re having fun with it as well, because if you aren’t enjoying it then why bother right?
Don’t worry so much about what others are doing and just focus on yourself and your own workout. If others are looking at you funny for whatever it is you’re doing, then just ignore them. I guarantee that whatever it is you’re doing, someone else is probably doing something just as strange so you’re not alone!
And most importantly, don’t compare yourself to others. We all have our own different bodies with different limitations. What may work for one person might not work for you.
The key is to find what does work for you and make it work as good as it can. Remind yourself of that whenever you start feeling down on yourself.
The Habits Section
By now you’ve found what works for you and you’re determined to see it through.
But how long is this “until I reach my goal” going to be? And is there anything else I can do to speed up the process?
These are all important questions that one should consider when starting out on their fitness journey.
When it comes to fitness, habits are everything. The things we do on a daily basis are going to make up who we are and how others see us. If you’re attempting to go from a couch potato into an Iron Man then those habits are going to need to be changed, or built up if they’re already there.
The more of them that you have, the easier it will be to keep yourself dedicated and on track with your fitness plans.
So what are some good habits to get into?
Here are a few:
1. Every night before bed, plan out what you want to do the next day. Whether it’s what you want your meals to consist of, what exercises you want to do, how many times and how far you’re going to run or whatever else, just make sure you have an idea of what you’re going to do.
Sources & references used in this article: