The Personal Evolution System

Total Strength and Conditioning Training Systems

The Personal Evolution system is basic yet complete in concept. This explanation is a brief one and exists simply to outline the core system we use for strength and conditioning.

The following Personal Evolution system outline is an attempt to capture the essence of what it is we do and what we have taken the time and effort to develop. Some of these things might look a little foreign to you in the beginning but don't worry you don't need to speak Spanish to understand the skills it takes.

Skills and Modalities

The skills and modalities in the Personal Evolution system are designed to cover all relevant modalities of fitness across a broad spectrum. That’s not to say that we fit everyone into a box, these are just the skills and modalities utilised in various capacities to condition athletes and the general population.

Gymnastics

Gymnastics refers to bodyweight conditioning skills in this context, not competitive gymnastics as seen in the Olympic games. Gymnastics skills, in my opinion, are an essential component of all conditioning programmes. Gymnastics should not always be considered the dominant component, however it plays an important role.

So what are gymnastics skills? Any exercise, drill or skill that involves control of one’s own body. This includes dynamic body awareness, strength skills, postural correction etc. Push-ups, single arm push-ups, pull-ups, dips, gymnastics rings exercises, cartwheels, single leg squats, muscle-ups, planche and hollow boat position are all examples of gymnastics skills.

Powerlifting

Powerlifting simply refers to large, compound barbell exercises. The major three being bench press, squat and deadlift. Here we also include overhead press, bent-over rows, lunges, single leg deadlifts, front squats, overhead squats and other auxiliary movements.

Barbell strength training is the most versatile of all modalities for strength development and because of this reason is a major component of the Personal Evolution system.

Weightlifting

Weightlifting refers to dynamic power exercises performed under resistance. The most common being Olympic lifts such as the clean and jerk. Also included are dumbell/kettlebell snatches, thrusters, split jerk, split snatch, power snatch, hang clean and even kettlebell swings.

Weightlifting is the best modality for developing velocity under load, essentially meaning the ability to move fast against a high level of resistance. This is essential as a primary mode of conditioning for many strength and power athletes as well as auxiliary training for other athletes such as distance runners and cyclists.

Metabolic Conditioning

Metabolic conditioning is a broad skill simply referring to what many people know as cardiovascular exercise. Anything that raises the heart rate and respiration is generally considered metabolic conditioning. The Personal Evolution system utilises several methods for metabolic conditioning. The first being single modalities such as rowing, running, cycling, swimming etc. Second we use multiple modality training such as high intensity circuits against the clock. Further to this we use either of these methods for both interval training for the development of anaerobic capacity and continuous training for the development of aerobic endurance.

Plyometrics and Other Power Work

Finally we use plyometrics and other power development tools. This also encompasses agility courses. Plyometrics is the transfer of strength into speed or shortening the time it takes for a muscle to contract. It doesn’t take a genius to figure out how and why this is useful.

Overall Concept: In a nutshell

What we do NOT do is provide a gimmick. We are not Crossfit, we are not p90x and we most certainly are not another mainstream fitness concept in the over-crowded fitness stratosphere. Having said that, we like crossfit and other methods like it and we apply much of their philosophy. The Personal Evolution system can more accurately be compared to the job of sports scientists, world class coaches and the like. What I can more easily narrow down is our specialty, the core concept from which everything else is based. Everything we do is thought through and developed into a workable plan from a basis of experience, science and the collective practical knowledge of those that have come before us.

Training Structure

Our training structure is a flexible one. Outlined here is the general structure of a well-planned programme, however there are other phases that fall outside of the structure. This is where the influence of methods such as crossfit come into it. In addition to the logical programming process, we also have people doing broad ranges of workouts at regular timings. These workouts are general and foundational and always focus on one or more of the ten components of fitness in a wide-thinking manner. So in the middle of a training micro-cycle an athlete will perform a workout designed for general physical preparedness, much like the workouts you might see on the main crossfit site. Some individuals benefit from a greater frequency of such workouts, while others are best off keeping the bulk of their programme on the specific track that has been pre-designed. In any case, this allows for greater work capacity and the ability to transfer skills.

The Personal Evolution training structure includes development in all relevant areas to the athlete. Primarily this includes strength, power, speed, coordination and anaerobic capacity. These components are what every athlete needs to some degree, even endurance athletes. That’s not to say that we exclude endurance or any other domain. It’s just that it’s not our specialty. Our specialty is creating plans that aid in the increase of strength, power and work capacity. so for a pure endurance athlete we provide a useful tool, for a strength and power athlete we provide a complete solution.

Some Things to Consider

As I have mentioned multiple times, the Personal Evolution system is one of flexibility and evaluation. Having a system in place is a place to start, not an end point. If an athlete requires something highly unique and specific then all other systems are discarded for that individual. What I can say with certainty however, is that our core framework is successful and effective. We have designed it this way for a reason, not as another gimmick. The Personal Evolution system is one based on practical experience and application. We have done our groundwork, trained the athletes, read the research and developed a system to work from.

The Essence

The essence of Personal Evolution is athleticism. I don't believe in the sterile gym environment, I don't believe in taking an easy approach and I don't believe in a piece of equipment or a single training modality that claims to be all things to all people.

With Personal Evolution you will learn to run, jump, throw, lift and climb. You learn to use your own body to its maximum potential.

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