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 complete strength and conditioning. There are multiple models that we cater to outside of the core system. What is contained here is, of course, not everything. However this is a template for strength and conditioning of all athletes except some endurance sports. This also applies to the general population because, as you may know, Personal Evolution trains everyone as an athlete.

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. Here you will find an explanation and a basic template for the effective development of strength and conditioning programmes.

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.

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. The latter not being our primary specialty.

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

The Personal Evolution system concept is hard to broadly define. This is because what we offer are researched, tried and tested strength and conditioning expertise to essentially all athletes and individuals. 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. 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. we are essentially standing on the tall shoulders of great coaches and research scientists such as William Kraemer, Mark Rippetoe and others.

Training Structure

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.

Session structure…

A session is structured to incorporate each of these complimentary modalities. Strength and power are completed either together or strength first followed by power. After this we include a short anaerobic capacity workout, which may consist of a circuit lasting only several minutes or a single modality such as a fast 500m-1000m row for example. The nature of the session will depend on the athlete’s needs, however this is the typical template we work from. So to be clear, a session might include a 35 minute power-lifting session followed by plyometrics then an extremely high intensity Crossfit style circuit lasting between 4-7 minutes.

Weekly/micro-cycle structure…

Our weekly or micro-cycle structure is based on low volume, high intensity and high frequency. This means sessions are relatively short, even for the elite athlete, intensity is kept as high as 90-100% during loading phases and we recommend frequent training of up to six days per week.

In the most basic interpretation we divide strength sessions by movements, not by muscle groups. Generally there are two or three different sessions created, with the flexibility for alteration as needed. Each of the three sessions are just a framework to work from and are each completed two or three times a week each. Strength can be divided a number of ways, it depends on the unique loading needs of the individual. A common split is dividing sessions into pulling movements and pushing movements. Pulling movements generally activate the posteria chain of musculature, while pushing movements are primarily dominating in anterior chain muscles. Another split might include powerlifting in one session, dynamic Olympic lifts in another and gymnastics in another.

This cycle structure is flexible and may look entirely different if that is what is required. For example some athletes I have personally trained require a larger cycle where there may be a total of 30 different workouts or more planned in advance. Each one building progressively off the last.

Long-term focus…

The long term focus and structure of the Personal Evolution system is essentially maximum performance while maintaining maximum health. This prolongs the athlete’s career and allows for consistent performance with less downtime. We begin with an athlete learning and perfecting various movements, components and concepts. From there we build up foundational conditioning, which results in maximum improvement in each required fitness domain. As the athlete progresses we have to be more creative in creating a training structure that is specific enough, yet allows for continued adaptation. Doing the same programme over and over will yield diminishing returns. A beginner athlete might start with learning basic techniques and perfecting them over time. This can include various exercises, the ability to push forward when the intensity is at a peak etc. As the athlete improves the techniques and tools used become more of a challenge. The more general, foundational conditioning someone possesses the better able they are to transfer it to specific skills and traits. This keeps an athlete closer to competition form year round. So we utilise highly specific training methods for the task at hand while also developing and maintaining some level of general physical preparedness.

Over the long term the Personal Evolution system incorporates a basic progressive intensity periodisation plan.

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.

We begin by evaluating the athlete, this includes various measures of testing and asking questions. Once we have all the relevant information we introduce the programme. Every programme is designed with precision and each session is created completely before it is done. By the time the athlete walks into the weights room or out onto the training field they should know exactly what they will be doing. How much weight is to be lifted, how fast they will run, how many sets and repetitions are to be performed etc. This is all pre-programmed so the results are predictable.

The Essence of the Personal Evolution System

The Personal Evolution system is not a system for the sake of uniformity. We have created a system merely as a guide and as a way to incorporate successful methods without losing them to random or mainstream programming. The system has been researched and thought through and is not something created by someone who is merely interested in fitness. I am a highly dedicated and passionate person when it comes to this topic. I pride myself on continuous growth, incorporation of research, the experience of others and continuous analysis. And I also believe in some level of professional qualification, of which I have several including strength and conditioning coach certification.

The sample daily, weekly and long-term structure has been shown to be incredibly successful. It works in some cases as the fastest way to develop foundational, non-specific conditioning in the off-season or at the beginning of an athlete’s career. It is also developed and manipulated within its core framework for individual specific programming.

The Personal Evolution system is a guide only. We provide expert programming on every level. Our specialty is strength and power, however we cater very well to endurance athletes or those wanting to simply lose body fat.

Follow the core structure. If you find that your needs are more specific and you have some knowledge on strength and conditioning programme design then modify the template/outline to meet your requirements. Keep an eye on this site for various sections that are continuously updated. This provides insight and expertise from a constantly growing and developing resource.

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