Freestyle Performance Guidelines
- Carefully choose at random between 6-10 well practiced exercises.
- Apply them to your goals and training routine.
- For best results utilise upper and lower body exercises.
- Train 1-6 times per week.
- Avoid repeating the same exercises each week.
Sample workout:
- Sandbag fetch and carry.
- Farmers walks (jerry cans, sandbags, dumbbells, tyres).
- Sandbag squat and press.
- Sandbag mean machines.
- Squat press, mean machine combination.
Above is a sample programme that utilises upper and lower body muscles. Muscular endurance, speed and power.
To effectivly freestyle perform the execution phase is key. For example:
Apply the exercise formats below to match your training desires i.e. general fitness, hypertrophy, endurance, speed or power.
- Circuit form – move from one exercise to the next performing 8-10 exercises 3-6 times round.
- Random form – 12345..54321…13425…34251 etc.
- Set-rep form - 3-6 sets of each 8-10 for hypertrophy, 1-5 for strength, 10-15 for endurance. Your resistance increment will depend upon your goals.
All levels of fitness can embrace this form of training, the freedom offered is an attractive concept to those seeking a break from conventional training methods, wanting to break plateaus, a challenge or even a new training outlook. It can be performed at home, in the gym, in a park at the beach anywhere you want.
It is true that some of the exercises and methods you will see and use are old but there are many choices avaliable for you to explore. It is down to you the performer to search out all exercise possibilities and apply them to a programme that offers effective results.
Freestyle Performance is the concept; training with an open book with no fixed programme in mind is the idea. As you well know the mind is a powerfull training tool the same training format week after week will eventually result in boredom. The concept of ‘Freestyle Performance’ is to attack each session ‘mentally clean’.
If our minds can predict the next move, it will prepare and reduce the effect, if however no warning is given, this shock tactic will force and recruit major mind and muscle stimulation.
It is essential that you remain vigilant in your exercise choices, ensuring that you don’t become a victim of pattern overload or overtraining. If you have an intense session that leads you to fatigue ensure that you have ample rest before training to that intensity again.
Our website has been designed as a guide to help point you in the right direction. I could tell you what to do but that would be unprofessional, it is impossible to gauge an individuals needs without a face-to-face consultation, whats good for one person is not good for another. Suggestions are provided based on the feedback from my clients and my first hand experience.
The idea is a simple one and it is my hope that i have not confused you. All that is left to do is for you to explore all possibilites, enjoy it and use it well.
- Dan