Total Domination is a comprehensive, periodized approach to training and athlete development. Periodization divides your training schedule into periods or phases, creating a series of manageable steps leading toward a big goal. Benefits include:
Simplifies the simultaneous pursuit of multiple goals. You have to train many capacities and modalities.
Enforces a balance among intensity, volume and recovery to maximize the value of training time.
Maintains athlete focus when competition seems remote, while suppressing the impulse to "chase the shiny object."
Organizes big goals into logical pieces, allowing for tracking, monitoring and adjustment on the fly if needed.
Periodization simultaneously advances multiple fitness parameters, and creates an effective framework for constantly varied programming. Total Domination strikes the right balance of intensity, volume and recovery, so you'll make gains while minimizing injury or burnout risk
HOW IT WORKS
We divide the training year into four 12-week cycles. Each of these consists of 3-week "micro-cycles" of 15 training days each. This framework enables our athletes to target specific adaptations, while balancing intensity and volume. For example, a given micro-cycle may include a specific skill on 9 of 15 days, but the following micro-cycle may include that skill on just 4 training days, allowing for recovery and adaptation. The cycles target your specific needs, and the last cycle usually focuses on preparing for competition. You can join at any time during the year, and we’ll develop a Total Domination for your goals and timeline. Total Domination is constantly varied, but logically structured.
While the number of tasks tested in our sport seems to increase every year, the central ideas are still strength, conditioning and skills. If each of these are well-developed, you'll be ready for any test. We divide these three cornerstones into sub-categories, which guide our approach to program development.
YOUR BLUEPRINT FOR SUCCESS
Your program is individualized to attack your specific weaknesses, plug the gaps, and build on your strengths. We start with a test week (some lifting, WODs and capacity tests) to get a sense of your current fitness level, strengths and weaknesses, and so on. Feel free to share your Open results, as well as any other relevant information about your experience.
From there, we set big picture goals and divide them into mini-goals for each micro cycle. Training days are apportioned to deliver the necessary stimulus; it's not just random MetCons. Finally, we package your training into an optimal combination of technique work, strength training, conditioning and accessories to deliver the desired results. This is an example of one athlete's training day:
We're here throughout the program to answer questions, review videos and analyze results. You can email us as often as you'd like, and we'll get back to you within 24 hours. (usually, much quicker! It's what we do.)