fbpx

Coaches Notes // 210104-210110:

Welcome to Week 1 Everyone!  I hope you all are as excited as I am about getting started.  I want to highlight a few key points this week that will be valuable in terms of how you should approach this week.

 

WHAT YOU WILL NOTICE

One of the things that will be apparent from day 1 is that we will be leaning into intensity on a weekly basis.  What I mean by that is, there will be days that challenge you in a very specific manner.  It is my belief that from time to time we need to dose ourselves with tasks or workouts that are hard.  Period.  Inside of that (if you are able to remain objective and open minded) you will find that your internal conversation becomes increasingly noticeable – almost deafening at times.  When that happens, your responsibility as an athlete is to take control of that – lean into the principles we discuss (breathing techniques, self talk, etc) and navigate that moment in a productive manner.  To take a note from Emily Hightower, we can not expand our window of tolerance inside a moment of comfort.  I encourage you to be courageous and welcome these moments.  

 

BEFORE WE GET STARTED, A SMALL ASK

As your coach I take very seriously the fact that you trust me to write your programming.  With that, the only thing that I ask in return is that we work together and you take ownership over your health and well being.  It has become apparent to us at SH//FT that the trend of minimalist, at home training will be a mainstay for the foreseeable future (and we believe that’s great!).  However, in order to serve you best we are asking that you purchase a kettlebell or dumbbell for your training.  Starting February 1st, will begin incorporating a single KB or DB into the format.  We are excited about this next evolution and know it will be hugely beneficial in your progress!

 

STRUCTURE

As stated in my intro video and weekly coaching video, we will be completing a two week primer cycle before jumping into two consecutive three week cycles. Each week will have 3 strength training sessions, two  focused aerobic sessions, a recovery session, and a complete rest day.

 

The strength sessions this week will start to introduce more dynamic and tempo based movements that mirror the principles behind the SH//FT GHP format.  The AT-HOME track is designed to keep you moving in a way that allows you to stay connected to the community as well as accomplished each day.  My only request is that you be mindful of certain nuances as it relates to each specific day, as the small details I will include are really the basis of the programming!

  

In terms of daily commitment, the duration for each day should be somewhere between 45 to 70 minutes in length (including the warm-up).  Focus on moving consistently and taking no longer than about 2 minutes between each set for the strength work.  The aerobic and recovery days will most likely be a bit shorter.  If you find yourself with a bit of a schedule crunch, you may adjust the format of the week if need be.  I would recommend not making a habit of this, but do know that the structure of the week can be flexible if need be.  

 

Lastly, I want to heavily encourage that you all learn into recording your workouts in a journal and sharing the results with the community.  Doing this will not only provide you with valuable data for the future, it will also give you the opportunity to see how your fellow SH//FT community members are doing as well!  Remember, doing things that are challenging are always better with a group.  Be willing to say hello first and let others know how you’re doing!

 

FRAMING UP THE WEEK

As I said in my video, the most important thing to keep in mind (currently) is consistency and transparency.  Show up and complete the work consistently and be transparent with how you are feeling.  Doing that will open up endless possibilities for you later on!

 

Looking forward to the week ahead.  Talk soon!

 

D

Danny Yeager

RELATED POSTS

Danny Yeager Art of Breath Coach

Coaches Notes // 210125-210131:

Hey Team, Great  job in week 1 of this cycle.  Lots of great feedback and I am super proud of those who embraced the added intensity this week in an effort to explore the limits…

READ MORE
Danny Yeager Art of Breath Coach

Coaches Notes // 210118-210124:

I hope everybody enjoyed the two-week prep cycle.  By now, you all should have a good feel for the daily training rhythm.  As always check in with me through Facebook or the website if you…

READ MORE
Danny Yeager Art of Breath Coach

Coaches Notes // 210111-210117:

Week 2!!  I hope you all enjoyed the first week of training as well as the introduction of the first two SH//FT Classics.  The comments we received from you all were great and I loved…

READ MORE
Muscular Endurance Exercises for Men

The Nose Knows

By Jason Donaldson Take a breath. Did you breathe through your nose or your mouth? The breath is a very powerful thing. It literally keeps us alive. Using your breath correctly however, is not as…

READ MORE
Michael L. Blog About 5k Training Program

GHP Featured Athlete: Michael L.

It is due time we profiled another one of our badass GHP Team members, so we reached out to Michael L who is one of our top UNSCARED PRO athletes. Michael came to us right…

READ MORE
Happy Girl on Functional Fitness Training

GHP Featured Athlete: Amanda Nefe

When we asked GHP member Amanda Nefe to answer a couple questions, we knew she was busy, but we didn’t realize how busy. Amanda graciously took the time to answer a few questions between juggling…

READ MORE
Rest Time on Mountain

Happiness is the Path

By Brian MacKenzie “There is no path to happiness: happiness is the path.” — Gautama Buddha Heart, grit and passion all are subtle shades of the same character, with tangled and intertwined intentions. We talk…

READ MORE
Bridge for endurance training

Mended

By Lindsay Ford There is a song I’ve come to love. The artist’s name is Matthew West and his relatively new hit is called “Mended.” Here is a sample tasting of his lyrics found within…

READ MORE
Horse

A Heart as Big as Phar Lap’s

By Jason Donaldson There’s a saying down under: “…a heart as big as Phar Lap’s.” Phar Lap was a New Zealand-born racehorse trained in Australia during the Great Depression of the 1930s. His heart weighed…

READ MORE
Anatomy Physiology and Laws of Health

Decipher Your Own Heart Rate Code

By Dr. Brian Austin-Hickey, Brian MacKenzie, and Rachael Colacino Heart. Beat. Heart. Beat. Ba bum. Ba bum. Lub dub. Lub dub. From the moment we are born to our last moments on this planet, our…

READ MORE