Extensive Tempo + Moxy

Extensive Tempo + Moxy

In Track and Field most coaches are familiar with extensive tempo workouts. The coaching of Charlie Francis made this type of prescription very common in the training design of sprinters.
Charlie Francis Ext Tempo

As a student of Track and Field for years it has been interesting to listen to the pro’s and cons; one side citing the benefits of extensive tempo while the other side’s exposing the pitfalls. If you are a coach reading this post you may have already made your decision on which side you stand.

Do this – don’t do that.

Though for me personally – nothing is sacred, and training can be shades of grey rather than black and white. The only truth in training is your understanding of “why” and the positive outcome for the athlete.

Is extensive tempo work for every sprinter?


I would say for most competitive short sprinters or jumpers extensive tempo could be excluded completely and replaced by general strength circuits or extended warm ups/cool downs.

As we venture into 400m distances I would say the inclusion may be more likely.

I think it’s easy to say we need extensive tempo for 400m athletes so we can satisfy our need for “Energy System Development”, but let’s be honest, everything we do is energy system development. In fact, properly programmed circuit training has both cardiovascular and local muscular adaptations (capillarization and MCT – Monocarboxylate transporters – building the ability to use lactate as intermediate energy source); ultimately Satisfying both delivery and utilization.

So the logical question is why not use circuit training exclusively then?

For the 400m athletes I would prescribe extensive tempo over using only circuit training because of the need  for specific adaptation to the prime movers used for running. It allows a more concentrated stimulus (Frequency/Duration) as circuit training will have a completely different stimulus when we look at local muscle metabolism (varying exercises spread across both the upper and lower body).

The inclusion and exclusion of tempo running also depends on the makeup of the athlete. Muscle tissue and fascial health (biophysics) need to be taken into consideration. That is why I believe with short sprinters and jumpers excessive tempo work might do more harm than good. Maybe this is why we see most successful coaches working in short sprints and jumps chose circuit training over extensive tempo. They still can stimulate delivery, utilization, and endocrine profiles but also design circuits to lower tone (less wear and tear on the specific running muscle) and improving movement quality (Tri-planar, large ROM’s), preparing the athlete for the next quality session.

Extensive Tempo + Moxy

During the last few months I’ve started integrating Moxy Monitors into the training of some of my athletes. It’s been instrumental in understanding an athlete’s physiology and is now part of our assessment.

Below is incremental 5 mins on/ 1 min rest assessment for a 400m runner. Yes, way out of specificity, but it was done to see the athletes physiology.

Hurdler Smo2 Thb

Smo2 (Green) – Hemoglobin loaded with O2. It is shown as a % of total Hemoglobin.
tHB (Brown)- Total amount of Hemoglobin seen under the infrared lights.

Now for context I will compare the above graph with another athlete’s assessment.

DR Right Leg

I won’t go into extreme detail about the assessments but will highlight that these two athletes apply force during the assessment differently – which affects their physiology (look at the tHB trend – Brown).

The 400m Sprinter (white graph) shows arterial occlusion trends even at slow speeds (6MPH) (Elevated tHB during the work phase of the assessment). He is creating so much tension during the contraction that it limits blood flow. Whereas the other athlete (DR graph) shows stable tHB or compression.

Each of these athletes will need different strategies to improve. When we look at creating Extensive Tempo workouts we need to keep this in mind – both how we organize the session series/sets/reps and/or the inclusion of circuit training and overall volumes of both.

For the athlete (DR) with compression we might see workouts that sit to the left of the training continuum.


For this “specific” 400m athlete with the arterial occlusion trend we might see him sit more in the middle of the continuum (lower tempo volumes & moderate circuit training)


Our priorities for the 400m runner is to control extensive tempo workouts and volume via Moxy. We set low and high ranges (SmO2 30-20%- Garmin) and do 30 sec repeats x3 for each set. Recovery between each rep is dictated by the athletes SmO2, when it hits 30% he begins the next rep. Recovery between sets is a combination of SmO2 and tHB reaching resting levels. So instead of coming up with paces (75%, MAS, etc) we let his physiology guide the workout. We know what we want to stimulate via the assessment so we recreate the environment during the workout.

At first the athlete would make it 150m in 30 secs (40 sec 200m pace) and is now consistently reaching the 185m mark (32.5 sec 200m pace).

The total workout might look like the following:
3x3x30secs@20-30% Smo2 w/ 30-40 sec rest b/t reps ~30% Smo2, 3-4 mins rest b/t sets

This total of 1350-1700m in volume is very low compared to the standard recommendations for 400m runners (2000-4000m). Now for some coaches the low volumes of work might make them anxious. For us it’s what’s right – for right now. We don’t stress over supportive type work. In fact volume will fall again as we move out of GPP and into more SPP-COMP phases. We will still use Moxy but move the rep duration to 20 secs@higher speeds but same SmO2 ranges. The main reason for this is that we want to make sure we don’t exhaust utilization. In other words, dropping SmO2 to 0% – which means the anaerobic pathway is more dominant. Now if we also call upon the anaerobic system heavily during both our Speed/Speed Endurance days (Quality) and with our supportive work you might imagine how we could run into problems.

With the addition of Moxy it allows us to do the simple stuff better and lets us know if the microcycle has balance.

General Preparation – Hamza Deyaf

General Preparation – Hamza Deyaf

“Beware of the myth of building a base … always ask yourself – A base of what?” – Dan Pfaff

Anytime I am planning a General Preparation Period (GPP) I always keep the above quote in mind.

A base of what? Endurance? Speed? Strength?

In my mind we need a base of Movement.

For this GPP we have 3 priorities.

  1. Synergy in Movement (Power)
  2. Support Work for SPP and CPP
  3. Lifestyle

Synergy in Movement

Just as the title claims I want all movements to work together. I want to see similarities in foot dynamics within Sprint Drills, Olympic lifts, and Plyometrics.

Simply we should see commonalities in all three.


This synergy enhances the athlete’s ability to stay injury free. It makes no sense to coach one way on the track and another in the weight room — and the reasons are not centered around “Transfer” via the weight room.

It’s simpler that that.

It’s not how much they are loading the bar or how an athlete mimics sprinting movements via strength exercises, its’ how they are loading joints and soft tissue structures.

We want synergy so we don’t have to chase problems via therapy or recovery modalities.

Hamza has progressed well this last year as it pertains to hitting positions during drills and jumping activities. Now that we have a little more time we will break down power development exercises specifically Snatch, Clean, and Jerk Variations (lighter load – technique emphasis) with the focus being full foot power development.

Support Work

Another goal of GPP is to do work that supports the specific work carried out in (SPP & CPP).

Probably a mashup of my endurance background and influences of Anatoliy Bondarchuk (Transfer of Training Vol.I & II, as well as The Olympian Manual for Strength & Size) but I Like the idea of never going too far away from the specifics and simple  categorizing of training.

Bondarchuk’s classification goes as follows:

1. Competition exercises – essentially,
these exercises are the discipline in which the
athlete is competing. They are applied both in
competition and the training process. In the
training process they can be repeated under
competition conditions or they can be made
either easier or more difficult.


2. Exercises for Specific development
– exercises that replicate single parts of
the competition movement. Either the same
muscle groups or a major part of the groups
used in the competition movement are engaged
and the same systems and organs
used in competition are activated. With the
help of these exercises one can effectively and
selectively influence different physical abilities
and these exercises promote optimal training
condition. The level of ability and condition
attained via these exercises is realised in the
complete competition exercises.


3. Exercises for Special Preparation
– similar to the exercises for general development,
these do not replicate competition
movements either totally or partially, but the
muscle groups engaged can be the same as
those used in the competition movements.
These exercises activate the functions and
systems of the organism that influence performance
in the athlete’s main discipline.


4. Exercises for General Development
– exercises where competition movements
are not replicated either totally or partially and,
instead, other muscle groups are engaged.
These exercises do not lead directly to enhancement
of the competition result but promote
many-sided development, have a positive
effect on the levels of general working capacity
and coordination, and promote recovery.

No matter the sport this part of the planning will always take place. The outcome will look something like this. (Sport of Weightlifting can be found here)


This is obviously a poor knockoff of Coach Evely and Tyler’s work off of UCoach, but it’s simple enough for me when it comes to planning. All of the above categories are in play at all times during the whole year. The shape just morphs throughout the season in emphasis.


This is also mirrored in how we will monitor Hamza. Loose in GPP — making interventions in extreme cases (Ex: low DC potential on Accel/Coordination days will resort to plan B) and tight through SPP/CPP — looking for optimal windows for specific work.


This is truly 1# on my list. Without this part everything above is just words on paper. This is also the part that Hamza has to own and be accountable for. Chaos in life will only lead to chaos on the track.

Like I mention in Feedback Analysis  Hamza in the past was successful despite living an athlete’s lifestyle — now a bit older we need a different approach.

We have underwent the first round of blood work and are collaborating with Dr. Culleton (Central Texas Integrative Medicine). Culleton is unique for a Functional Med Doc both being an athlete himself and working with elite athletes in the past. His perspective has been instrumental in helping Hamza understand Quality of food is key and you can’t out supplement a crap lifestyle.

Priorities going forward: More Quality Fats, Quality Nutrients — Vegetables, and Improve Meal Frequency.

The basics, but sometimes an athlete needs to hear it from someone other than myself. This usually depends on the level of stubbornness an athlete possesses — Hamza has plenty.

The only hiccup we are facing is meal frequency through Ramadan. This will mean an early rise and will consist of good protein source and smoothie (spinach, fruit, protein powder, etc) every morning. We will move workouts to the evenings so Hamza can refuel right afterwards and the majority of the workouts through Transition (2 weeks) will be in the pool — a way to beat the Texas heat for an athlete we know is coming in dehydrated.

Sleep will be another quality we track. In the past he has averaged around 7.5hrs of sleep per night — with a caveat of 20+ moments of restlessness at times. This is now something we will be writing in on the training plans. The goal will be more sleep on nights after speed/strength sessions (8.5hrs). This is to balance out imposed stress with recovery — and being mindful of it. He has made the investment of a new mattress in effort to help with the moments of restfulness and we believe once nutrition is improved this quality will improve as well — data on this to come hopefully in future posts.

Now this lifestyle portion may seem a bit controlling from an outsider’s perspective, but I believe if you can’t adapt from the workloads — why do it? This last year we have taken a Short to Long approach in planning, even though he is a Long to Short athlete. Hamza wants to feel fit before he can feel fast and enjoys doing longer repeats/sets of special and specific endurance. Yet after the initial assessment when we first started working together (RMSSD of 40) I knew we had 2 options. Low volume of slow running or low volume of fast running. Lifestyle forced my hand to choose the latter. This year we will be planning on a Long to Short approach and I will post details of workouts and monitoring data throughout the year.


By: Aaron Davis


Feedback Analysis:  Hamza Deyaf

Feedback Analysis: Hamza Deyaf

The only way to discover your strengths is through feedback analysis. Whenever you make a key decision or take a key action, write down what you expect will happen. Nine or 12 months later, compare the actual results with your expectations.  – Peter Drucker

Each year every track and field athlete we work with begins with time spent writing a “Plan”. I will admit the plan is loose and ultimately we spend more time erasing and rewriting than sticking to first draft — a natural by-product of learning the athlete.

The key is to not repeat mistakes and eventually, over time plans will more closely resemble work being done — trial and error.

So this leads me to the topic at hand. Why not talk the “plan” out on the blog?

House and I both have been discussing how we can better educate and simultaneously learn. What better way than being transparent about the process?

Am I always right? No.

Selfishly is this a learning opportunity for me? Yes.

Will I blow minds with science as I try to rationalize my decisions? Hardly.

For example our friend and fellow coach from the south Daniel Martinez came up to talk shop and watch two of our sprint athletes train. He asked a great question about monitoring and prescribing load. I am sure I gave some shit safe answer “yada yada Omegawave yada yada”

When in reality I should have said “Fear”.

Fear is what has driven my decisions over the last year and the eyeball test on the track takes precedence over any data I might collect. Especially with this particular athlete that will be the focus for the series of blog posts. I will sacrifice volume for quality 100% of the time — with the sole goal of keeping the athlete injury free.

Our athlete Hamza Deyaf has an interesting story (athletic resume here, here, and here). He started his first successful company while being a student-athlete at UT (though he would admit the student part was forced upon him). Hamza is an Outlier — would generally skip out on most training that wasn’t on the track. Despite this he still performed and thrived in competition.

During his time at UT he also got married, became a 2 time NCAA All-American, and was well on his way training to make an Olympic team for Libya. Then in 2011 came the Libyan civil war, the dissolution of the Olympic team and the end of Hamza’s training.

Fast forward 4 years…

He is well into his second multi-million dollar company (the first being the Deyaf’s family business), he has one year of training under his belt with us, Libya has stabilized enough for the Olympic team to get organized, and we are in the midst of planning his 2015-2016 season.

The next entry to the series I will outline his general preparation; how we categorize the training and how we will manage fasting during Ramadan.

As training begins I will show all data we are collecting; power indices, Omegawave, and split times.

The information from analyzing the original “plan” to what is being done (plus the training results) will help us build, learn, and understand how to better organize training as we progress through the season.

By: Aaron Davis

HIIT – The Skinny – It’s Not Black and White

As humans we always want information displayed as – Do This Not That. Eat This Not That. It’s easy. It’s clear and let’s face it nuances don’t sell. Over the last few decades we have been sold High Intensity Interval Training (HIIT) hard.

The research is fairly clear that HIIT overpowers steady state cardiovascular training in weight loss, fat loss, and in promoting healthy changes in blood sugar and insulin sensitivity. This all makes sense given the mechanisms of action, but it is not the end of the story or the only side. Those who despise steady state cardio now say – nope, never need it again. Deuces. (This tends to happen with a lot of things, but the best example is stretching. The people that don’t like to stretch but who need it the most don’t do it, and the people that love it tend to do too much)

I used to be a HIIT Jedi. Everything I ever did with myself and clients was in intervals. My justification was the research on fat loss. I was also an early disciple of Boyle and I bought into the ideology that we need only work inside the intervals of our sport or perhaps a little longer…but not too much! There is no debating that football players work in short bursts of activity. The average NFL play is 5-15 seconds. The most a baseball player is ever likely to run is 60 yards or about 6 to 7 seconds. Thus, the contemporary strength coach has had the mentality that speed and power athletes don’t need chronic cardio. Which is true they don’t, but they do need movement and cardiac output work. Yet, this Interval Philosophy has now been extrapolated to everyone ever. Why would I go for a hike or move throughout the day when I can just get this whole thing done in 4 minutes of negative rest intervals of Tabata. Party.

The problem isnt HIIT, it is that we aren’t building or maintaining the foundation to really use HIIT well and recover from it. HIIT is powerful. Potent. But so is cardiac output work. In fact if given the choice of whether to move throughout the day or have a structured exercise regimen, one should always chose movement. It trumps structured exercise in the research as far as longevity and health, and is much more in tune with how we have evolved into being.


So what are the benefits of HIIT?


Concentric Hypertrophy of the Heart  – Increased stroke volume


EPOC – Increased After Burn


Time Efficient


Weight Loss


Increased Insulin Sensitivity – Glycogen Depletion


Opioid High – Feels Soooo Good


Improved Buffering Capacity (Lactate)


Improved Anaerobic Capacity & Power if programmed correctly.


Increased Muscular Hypertrophy (Circuit Training)


What are the negatives?


Concentric Hypertrophy of the Heart – Limits blood volume. (If overdosed can cause excess acidosis leading to damage.)


Promotes the idea that you can just sit or stand still the rest of the day – Lack of time spent in movement exploration (Stuck in 2D?)


Sympathetic Driver – Over prescription can exhaust the endocrine system.


CNS Fatigue – Taps emotional energy (lingering fatigue can affect motor learning and strength)


Destroys Mitochondria – Heart and Muscle Fibers


Randomness – very few know how to progress this type of work well


Sacrifices in Movement Quality in Highly Fatigued States


Now what are the benefits of Cardiac Output or Movement Work at low heart rate ranges (120-130bm) for 30-40 min?


* this zone is generally a lot lower than the endurance hobbyists who creep up far too high and live in what is called the dead zone of training or Zone 3 and 4 for Ben Greenfield Disciples out there.


Eccentric Hypertrophy of the Heart – Increases the stretch reflex of the heart. Less energy used per beat.


Increased Capillarization


Increased Mitochondrial Density


Parasympathetic Driver


Improved Oxygen Utilization Within The Muscles


Increased Aerobic Capacity


Increased Recovery Between Sets or Intervals


Increases Recovery Between Workouts


Reduces Resting Heart Rate


Can Increase Time to Fatigue During Skill Acquisition – More focused training


What are the negatives of Cardiac Output or Movement Work?


Let’s Be Honest – Boredom – Few use their imaginations


Can Eat Up at Muscle – if done in excess and without added resistance training


Can Disrupt Endocrine Function – if done in excess and without added resistance training


Can Negatively Affect Hypertrophy and Strength – if done incorrectly


Increased Chances of Overuse Injuries, If Kept to a Single Modality


Over the last decades we have moved from the chronic cardio epidemic of the 80s and 90s to the currently regime of HIIT and self destruction. We believe the pendulum is swinging back towards people gaining an understanding and using sound principles to decide the dose and variety of conditioning that fits them best. But no matter what you choose, Cardiac Output Work is equally powerful and there aren’t a lot of negatives related to programming 3D movement in low heart rate zones. AKA accumulating steps and triplanar work throughout the day.

Yes, running from a lion is important and leaves you with a flood of opiates in the brain, but equally so is foraging, playing, and dancing. This big industrialized engine of a world has made us far more efficient, but has it ever made us healthier? The answer to that question is looking more and more to be a resounding no. HIIT is not black and white and without movement, it is probably dangerous and unproductive in a long term view.

Is it better than nothing? Depends on the Athlete.

Is it better than moving throughout the day? No way.

Is combining both in an educated manner the way to go? F@#$ Yes.


By: Ben House, Ph.D. Candidate, FDN, fNMT and Aaron Davis, CSCS

The Power of Tradition


* 2003 National Championship Team (Derek York, Cele Rodriguez, Mohamed Aden, Enrique Guerrero, Josh Merrick, Matt Levassiur, Jesus Solis)


1 mile to go and I feel like I am breathing in a plastic bag.  Head pounding from my own heartbeat.  The pain has come and gone leaving no awareness of where or what my legs are doing.  My mind is staggering in thought.  


“How many Western State runners are ahead of me?”


“Just keep running to the next tree”




“Now to the turn”


The only thing I was sure of was that I was our 5th runner.  That last scoring member.  


If you aren’t familiar with the scoring of Cross Country, I have spared you the trouble and have consulted Wikipedia.





To add to the drama…


It was our Conference Championship.


At our home course.


Against our rival, Western State.  Who had just won the National Title a year before. They live two hours north, which creates quite the environment to race in.


I won’t lie and tell you I had any thought of moving faster.  I was firmly set on holding my ground and finishing.


Selfishly, I care for my well being.


¾ of a mile left to go all that changed because of Peter de la Cerda.


The damn thing about hosting the Conference Championship is that all of the Alumni come back for support.  All of which have built the tradition at Adams State. Some have more All-American accolades than they do fingers.  Others have competed in the World Championships or the Olympics.  


Yet there are 7 specific alumni that are held higher than all the rest.  The members of the 1992 Perfect Score Team, where the top 5 scoring members of the Adams State team placed 1-2-3-4-5 at the National Championships.  It was the first and only time this has ever happened in a NCAA Championship.  


It just so happens Peter was on that team.


There was no…


“You are doing great Aaron”




“We are killin’em!”


Instead I got…


“We need 1 more to Win!”




At this point the limited oxygen to my brain has severely affected my ability to do math so I have no Idea if this is true, my vision was a bit fuzzy, but damn if I didn’t make out a blurry red spot running 50 yards ahead of me.   


So I moved what I could.  Violently pumping my arms hoping my legs would follow.


I don’t remember much after that other than running down the last fairway to the finish still in pursuit of the blurry red spot with my vision going in and out of the darkness. Much like you would see if you were to rewind and fast forward the ending of looney tunes.


The darkness eventually won out and the chase… not successful.


I ended up in a small green camping tent afterwards, scared to death that I let down the team.  I then heard Coach Martin’s voice outside the tent.  


My lips and face numb from the cold I drooled out a question.


“Did we win?”


A smile came across his face as he started to laugh.


“We had this thing wrapped up by mile 2!”


Hitting me on the shoulder as he went on his way.


Relieved, I laid back down, eyes fixated on the roof of that damn green tent.   


“How in the hell did I end up in this tent?”


“Mile 2?”


“Why did he tell me we needed one more?”


Because the “effort” was expected.  




It takes only one workout and one upperclassman to show the way.  


The “effort” that is expected.


For me it was Brandon Leslie.


As a freshman I remember catching the tail end of Brandon’s workout.


I don’t want to completely mystify his running, but their was something both beautiful and unnerving about it.  


I am sure his Navajo blood line, tattoos, and powerful stride played a part, but it was his ability to go to “that place” so easily that made you look at your own running and manhood and question it.  


To this day he is the only runner I have seen roll their eyes back in pain (or trance) and not only maintain pace but often times accelerate and attack in it.


For an 18 year old Kansas boy, it sent a clear message.


Expectation set.




If misery likes company so too does belief.


Often times starting as small as a whisper, until it encompasses a single soul who then spreads it to the masses. At Adams State that single soul was Dr. Joe Vigil.  





“Believing”  carries weight.  


If you coach long enough you will undoubtedly see how the act of believing can put the athlete at a crossroads.  In one direction it can empower, the other debilitate.


For the latter, believing means you have to do all that is asked, which leaves no excuses if things don’t work out. Some athletes can’t handle it.  They need the “excuse” if they fail.  Its a means to cope with the possibility of failure occurring, no matter how small the chances.


That’s why the art of coaching is so important.  It’s something you can’t get by reading exercise science journals, or reading books on program design.  Dr. Joe Vigil had a unique ability to instill belief, which has then been carried on by Coach Martin and the long green line of alumni.


Physiology of Belief


Can the act of believing, which is a cognitive process, change physiology?  Can these changes enhance workout intensity and improve recovery?  


The answer is Yes.


An example of a cognitive function changing physiology is the Placebo Effect.  As old as medicine itself, we often look at it in a negative light, as deception.   


But does it matter to those who are sick and in pain?  


I would say no.  


The belief that they will get better is enough to mobilize the immune system (via nerve chemicals or hormones) to give them relief.   


The signalling of this belief is coming from specific branches of our autonomic nervous system; the parasympathetic nervous system (PNS) and sympathetic nervous system (SNS).  


Anxiety over your training plan, workout, or clashes with the coach can all cripple recovery by keeping the SNS branch “On”  not allowing the PNS branch to hit the brakes and start the recovery process.


Where as an unshakable belief in a program or coach, can create a calmness, a sense of certainty that the work you are doing is purposeful.  This will inhibit the “On” of the SNS. If paired with appropriate recovery protocols (nutrition, sleep, therapy, etc) it will lead to improved recovery and an enhanced physiological response otherwise not seen by those athletes experiencing the high anxiety and doubt.


Improving recovery will go hand in hand with the increased intensity that accompanies a strong belief and focused workouts. This is mainly through a hormone/neurotransmitter called Dopamine.


If you have either been a runner at Adams or have competed against the team, you have heard the chant, or battle cry.





This was done before every hard workout and race.  There is no doubt that afterwards our motivation increased.  Even hearing it now I can feel the effects of dopamine. Increase heart rate and respiration, surge of energy, muscles ready to contract, my senses heightened (dopamine is a precursor to adrenaline or epinephrine).


Thirty-two, past my prime, sitting in front of my computer…still works!   


Dopamine’s effect on fatigue during exercise is reduced perceived exertion, leading to increase work rate that directly affects pacing during workouts/races. Simply put, it will make workouts more intense, pushing the psychological and physiological limits.


Once again this takes a unique individual or coach to control the heightened psychological and physiological responses.  This is why copy-cat coaching where individuals take workouts and try to replicate the effect doesn’t work.  


Frustrated, those coaches blame it on talent, location, or facilities. Instead their focus should be on themselves, their coaching, cueing, body language, athlete identification, mood states, and etc.


The power of tradition runs deep, and though it seems insurmountable (which history has shown true) it can also be obtainable.  


It only takes one.



Program Design Series

Program Design Series .png



Well… I’m going against the advice of most people around me and going back to what started the whole thing: Writing about Program Design.  


“Why give away your secrets?”


Because there are no secrets.  


Just different methods and solutions. Not only that, but my solution are highly individualized.  It’s not made to be replicated. It’s not a public program or “Squat Cycle” you can find online, but a guide for the athlete to realize who they really are, based on who they really are.


When I first started TrackingDavis (my first site) all I wrote about was Program Design. I have not written much on the topic since because:


  1. I was coaching a shit ton. (Shit ton: High volume of local clients + high volume of remote programming clients. Which, by the way, is a personal life disaster.)

  2. I was tinkering and making mistakes.

  3. I didn’t want to become like all the other ‘keyboard coaches’ you see everyday pimping out their blogs.


In short, I became disenamored by the fitness industry.


Truthfully, the only thing that has changed since then is “A”


“A” took a lot of time. I can’t stress this enough…


Quality over Quantity. IN EVERYTHING!


So here’s the agenda: Every week we will break down aspects of Program Design. The first part of the series will be focused on the competitive pursuit in the sport of CrossFit.  Next will be running (both Sprinting and Endurance), then Olympic Weightlifting. Finally, if I get more questions from coaches about Long Term Athlete Development (LTAD) for youth athletes I will cover that as well.


I chose CrossFit first because I believe we (Train Adapt Evolve) look at the sport from a different perspective. I didn’t start as a Powerlifting, Strength, Olympic Weightlifting, or CrossFit Coach. I started as a Track and Field Coach. I was never in love with CrossFit from an athlete’s perspective, so I am not married to the protocols.


I am married to my coaching education in Track and Field. I was fortunate to have run for Coach Damon Martin at Adams State College (“University” now), whose depth in knowledge of the energy systems is unlike anyone’s I have ever met. He was the first one to put an IAAF New Studies in Athletics  in my hand as well.


From there Dennis Weber at Fort Hays State forced me to think like a sprinter. Made me realize coordination, biomechanics, and muscle quality come first.  


Last year spent time with Dan Pfaff and Stu McMillan at the World Athletics Center. Hell, I even got offered an opportunity to coach in China (patting myself on the back) though it didn’t work out. John Godina must thought I was going to make the Chinese do “Reps for Jesus!” (inside joke). Yet it was a nice tip of the hat that maybe my obsessive learning and coaching over the years were for good reason.


I mention my experience as a reminder that I am looking at the sport of CrossFit through different eyes than most. Even now we are using the Omegawave Team System extensively with our CrossFit competitors.  Which to my knowledge, might be one of the few in the U.S. doing so.  


I am fully aware of the loyalty of the CrossFit culture, so remember the articles to follow are just my perspective. It is not meant to piss in your (Training Theory) Kool-Aid.




If need be, please send all hate mail to house@trainadaptevovle.com.  


Coach Davis