CORRECT TRAINING PARADIGMS (C.T.P.)
INTRODUCTION:
The following is the Table of Contents from an upcoming book that Mr. Hippensteel is writing about UHP.
- Kinesiology and Technique of your sport or activity.
- Dreams, Goals, Plan, Psychological, and P.H.D. Mental™ Training.
- Training Phases and Cycles
- Warm Up - pre performance
- Flexibility - UHP ROM 24™ Flexibility/Mobility Standards (24 Ranges of Motion)
- Conditioning for your sport
- Strength, Power, Speed - HIPP S.P.S.
- Rest and Recovery
- Body Chemistry - Nutrition
- Program Integration
A short intro to each chapter is listed below with one example of an incorrect training paradigm and the Correct Training Paradigm following. This book is the most advanced book ever written about Ultimate Human Performance with over 60 Correct Training Paradigms to ensure your career will be injury free and consistently improving. Most trainers, coaches and feel that they understand these principles but the incidence of injuries and lack of constant improvement proves otherwise. It is the detail and order and duration of the following paradigms that make them more effective.
1. Kinesiology: First and foremost, if you are serious about your sport to become the best you can be, seek out, study and learn from the best technician in your sport so that each time you practice after that you are perfecting your performance.
ex. of bad paradigm: Learn the technique from a friend and practice wrong each time you practice.
ex. of Correct Training Paradigm: Find the best person, trainer or Coach or buy a video or book about the best technique for your sport.
2. Dreams, Goals, Plans: Spend the time building the dream every day, then set the goals, then make the plan, then repeat the process, technique and action till it becomes the perfect habit.
ex. bad: Not doing things to continue building the dream, and practicing until the motivation declines and getting burned out.
ex. correct: Continue building the dream by watching inspiritional movies, reading inspiritional books and watching the best perform in your sport until you believe you can win.
3. Training phases: Every sport should utilize phases and cycles to widen and build a foundation for the next phase/cycle to ultimately create a peak of performance at the right time .
ex. bad: Training throughout your sport's season with the same training regimen without planning for a peak.
ex. correct: Building a base for strength or endurance in Phase 1, increasing quality and decreasing volume while maintaining (and not building) strength in phase 2 and tapering strength work and increasing quality of training in phase to prepare for your peak.
4. Warm Up: Every Warm Up (Pre Performance) must be in 3 parts and in order to maximize performance:
General warm up, like jogging.
Static stretching, for 15 to 30 minutes minimum, until loose.
Specific warm up for your sport.
ex. bad: Starting your warm up with only light throwing for a pitcher or hitting tennis balls only for warm up.
ex. correct: Jogging and arm circles for general warm up for tennis and static stretching for 20 minutes to open all muscles ranges of motion and then start hitting the ball for a period of time.
5. Flexibility: UHP ROM 24™ Flexibility/Mobility Standards (24 Ranges of Motion) - to stay in the safe zone™ (injury free) and out of the danger sone (injury vulnerable), static stretching in the right amount and the right order in a specific routine must be fully employed.
ex. bad: doing 5 minutes of partial stretching or just a few minutes of dynamic stretching movements before activity.
ex. correct: Following the UHP ROM 24™ Flexibility/Mobility Standards (24 Ranges of Motion) routine ensures staying in the safe zone™.
6. Conditioning: for each sport must be very specific and not substituted by an overwhelming amount of drills.
ex. bad: Doing many different running drills and not enough actual sprinting.
ex. correct: Emphasis on actual sprinting and a few drills if necessary.
7. Strength, Power, Speed: In most sports, UHP is determined by the speed of action, generating pure speed like sprinting, speed of release, like pitching or serving (tennis), or speed generated explosiveness like distance thrown or height jumped. Speed comes from Power and technique. Power comes from strength and technique. Strength comes from consistent planned resistance work. There are efficient ways to train for this maximization and many wrong or inefficient methods.
ex. bad: A sprinter who pulls a weighted sled or a golfer who used a heavier golf club to develop strength,power and speed.
ex. correct: The proper sequence for a serious workout should be: full warm up, technique, conditioning, and finally weight lifting.
8. Rest: Training and sustained effort breaks the body down into fatigue and physiological disrepair. Rest and nutrition allow the physiology to repair, refuel and build up stronger than before. Without rest, training creates a downward cycle.
ex. bad: Doing a workout after weightlifting or even the next day is counterproductive.
ex. correct: Doing a workout or several days of workouts of technique, conditioning for your sport and then finishing off the muscular breakdown with weight lifting and then rest for 1-2 days to regenerate.
9. Nutrition: Food, in the right amounts and combinations absolutely creates the physiology/chemistry upon which the body and high performance are built. Disrespecting or abusing this fact stagnates performance.
ex. bad: After a hard training session including full warm up, technique, conditioning, and weight lifting eating too much sugar or carbohydrates will not rebuild the muscular breakdown.
ex. correct: Knowing your protein needs to provide the proper rebuilding chemistry for the body and when to eat them is essential like making protein the first food you eat after a hard workout.
10. Program Integration: Integration of all of the parts of and variables of any high performance program is the most valuable and sophisticated tool an athlete can have in his arsenal. Proper integration and execution of a plan, like the UHP program, assures constant and continuous progress.
ex. bad: Lifting weights before technique or conditioning workouts is not only inefficient but dangerous because of potential injury vulnerability with broken down muscles after weight lifting.
ex. correct: Training for several days in row for technique and conditioning in your sport and then finishing off breaking down the muscles with heavy weight lifting, followed by great nutrition and a day or two of complete rest is efficient, essential and part of a correct UHP program.
*The entire course will be covered in the HIPP Seminars or Certification Training.