Simple 7's, v2.0?
Greetings,
Back in my entry-level days of being a soon-to-be college graduate with a BS in Exercise Science, I corresponded quite frequently with a friend of mine who was a basketball coach at a Junior College in a nearby state. I got to know him quite well, as he was a senior during my freshman year in college, and was also a student assistant coach on the MBB team that I was a student manager with. He also became my workout buddy in the weight room. We kept in touch through my college years, and during my senior year, he inquired with me about getting a team program created for his squad. I brainstormed the best of what I knew then, in fact, I was working on such a team program creation for almost 2 years at that point. In my summers during college, I'd help out with opening up the gym for the high school kids, and created some weight programs for those who wanted to go on a program during the summer.
I called the program the Total Improvement Performance System, and created a binder full of stuff I'd find through my classes and self-study. I literally went through the entire library sections of fitness & sports training books during my 4th year in school, as I had a lighter load that year, and had a lot of free time once I gave up on the pursuit of being an athletic trainer and shifted more into a sports performance focus. I checked out books, reading many within a week's time (I was amazed at how much free time I had once I didn't have much for sports commitment, even after my regular classwork was done). I watched video's, taking notes, trying stuff out, etc.
Anyways, the TIPS package was added & added to, even throughout my final, 5th year in college, and I sent off a workout program to my friend. It was so special to me, I made 2 copies of it and kept one myself for future reference.
Through my beginnings in a small athletic club in Cooperstown, ND, I created more & more programs for clients, even a senior citizen protocol. This led to creating more & more protocols to implement as future programs, some which never got a chance to flourish or even be offered, but still, I held onto them in my TIPS binder.
I looked back at this binder just last week, for old time's sake, and realized I had more stuff in there than I realized.
One of the things I found recently was a "Simple 7's System" program guide that I created. I think it was a handout that was much shorter, like a Cliff's Notes type version of a guide I used to have online in one of my first foray's into having a training website. I used to have a site called total-improvement-performance.com and also TheTIPEdge.com. Those have 'died' in the past and now I base most of my sites from my SpeedDialCoach.com site of operations, branching out into many other helpful sites of articles, tidbits, and products.
Anyhow, this Simple 7's System handout got me to wonder, "Gee, I should really make an updated version of this, knowing more now, than what I knew then!"
For instance, I noticed I didn't have much for lower back & abdominal work in the strength training section of the guide, and my aerobic activity guidelines have really shifted into more concise workout structures that follow HIIT principles.
So, in the near future, I will plan on creating a new Simple 7's guide. I need to figure out who to really gear it towards, as I am hit from both ends of the spectrum: from young athletes asking me questions, to older adults asking me stuff, too. Perhaps I will incorporate it with attaining a 7 minute mile? Let me know what you think I should do with this guide.
As for now, you can check out my latest guides at http://asapworkouts.com, such as The ASAP Way and The Mini-Max Method.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
Back in my entry-level days of being a soon-to-be college graduate with a BS in Exercise Science, I corresponded quite frequently with a friend of mine who was a basketball coach at a Junior College in a nearby state. I got to know him quite well, as he was a senior during my freshman year in college, and was also a student assistant coach on the MBB team that I was a student manager with. He also became my workout buddy in the weight room. We kept in touch through my college years, and during my senior year, he inquired with me about getting a team program created for his squad. I brainstormed the best of what I knew then, in fact, I was working on such a team program creation for almost 2 years at that point. In my summers during college, I'd help out with opening up the gym for the high school kids, and created some weight programs for those who wanted to go on a program during the summer.
I called the program the Total Improvement Performance System, and created a binder full of stuff I'd find through my classes and self-study. I literally went through the entire library sections of fitness & sports training books during my 4th year in school, as I had a lighter load that year, and had a lot of free time once I gave up on the pursuit of being an athletic trainer and shifted more into a sports performance focus. I checked out books, reading many within a week's time (I was amazed at how much free time I had once I didn't have much for sports commitment, even after my regular classwork was done). I watched video's, taking notes, trying stuff out, etc.
Anyways, the TIPS package was added & added to, even throughout my final, 5th year in college, and I sent off a workout program to my friend. It was so special to me, I made 2 copies of it and kept one myself for future reference.
Through my beginnings in a small athletic club in Cooperstown, ND, I created more & more programs for clients, even a senior citizen protocol. This led to creating more & more protocols to implement as future programs, some which never got a chance to flourish or even be offered, but still, I held onto them in my TIPS binder.
I looked back at this binder just last week, for old time's sake, and realized I had more stuff in there than I realized.
One of the things I found recently was a "Simple 7's System" program guide that I created. I think it was a handout that was much shorter, like a Cliff's Notes type version of a guide I used to have online in one of my first foray's into having a training website. I used to have a site called total-improvement-performance.com and also TheTIPEdge.com. Those have 'died' in the past and now I base most of my sites from my SpeedDialCoach.com site of operations, branching out into many other helpful sites of articles, tidbits, and products.
Anyhow, this Simple 7's System handout got me to wonder, "Gee, I should really make an updated version of this, knowing more now, than what I knew then!"
For instance, I noticed I didn't have much for lower back & abdominal work in the strength training section of the guide, and my aerobic activity guidelines have really shifted into more concise workout structures that follow HIIT principles.
So, in the near future, I will plan on creating a new Simple 7's guide. I need to figure out who to really gear it towards, as I am hit from both ends of the spectrum: from young athletes asking me questions, to older adults asking me stuff, too. Perhaps I will incorporate it with attaining a 7 minute mile? Let me know what you think I should do with this guide.
As for now, you can check out my latest guides at http://asapworkouts.com, such as The ASAP Way and The Mini-Max Method.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
Comments