Anatomy of a training session

by | August 13, 2019 | Fitness, Sport performance

We wanted to give you a behind-the-scenes look into our training at Highlight Reel Performance.
 
Specifically, what goes into each training session,
 
And how to sequence it to optimize results.
 
This system allows you to easily create a workout that can build muscle,
 
Improve strength and power,
 
Dial in your conditioning, 
 
And allow you to look, 
 
Move,
 
And feel better. 
 
This system is super easy to follow,
 
And when applied over time, 
 
It can take your game to the next level. 
 
 

R7

I love systems. 
 
I never thought I would be so obsessed with replicating our processes but, 
 
Here we are. 
 
One of those processes that we want to ensure is of super-high-quality is our training sessions. 
 
So we sought out a system to replicate the magic every time.
 
That’s how we came across Mike Robertson’s R7 system. 
 
This is a beautifully articulated,
 
And alliterated,
 
System that integrates all the components of a training session into one clean package. 
 
The R7 system includes:
 
R1 = Release 
 
R2 = Reset 
 
R3 = Readiness
 
R4 = Reactive
 
R5 = Resistance
 
R6 = Resilience
 
R7 = Recover
 
Let’s take a look at each of these in a little more detail. 
 
 

R1 = Release

The first part of the training session is to do some rolling.
 
This could be with a ball, 
 
On the barbell,
 
With a stick,
 
Or with a foam roller. 
 
The release aspect of the program decreases the tone in chronically tight tissues. 
 
Some people may roll the lats, 
 
Others the pecs, 
 
Others may need to roll the quads.
 
The key is to target 1-2 sticky spots each time, 
 
Spend 2 minutes on them,
 
And then move on.
 
You don’t need to spend 20 minutes on the floor rolling, 
 
Just a focused 2-3 minutes on some trouble areas is sufficient as the next R, 
 
R2, 
 
Eliminates the need to do excess “releasing”.
 
 

R2 = Reset

The reset is all about breathing right to decrease excess tone in tight tissues. 
 
Here’s what we mean…
 
You may carry tension in your body from the stress of your world,
 
You tense up our neck,
 
You tense up our shoulder,
 
And you breathe excessively from your chest. 
 
This is often associated with what’s known as a sympathetic or “fight or flight” state.
 
This tension causes your muscles to get tight and our joints to get out of line. 
 
Much of this stress and tension can be improved with some simple breathing drills.
 
These breathing drills do two things…
 
1. They get you out of your stressed- and wacked-out state
 
This negatively impacts your ability to focus and get “into” the training session.
 
2. They free you up from your stressed-out joint positions
 
This allows you to move better. 
 
So, the reset is a quick way to get your mind and your body dialed in for the session. 
 
 

R3 = Readiness

Next up, we get to what would be considered the warm-up.
 
This phase is intended to prepare you for your training session and the movements involved.
 
Specifically, we’re looking to increase your heart rate, 
 
Increase your core temperature,
 
Turn on some muscles,
 
Turn off some muscles, 
 
And open up some ranges of motion. 
 
So, you may do some activation drills such as…
 
Deadbugs,
 
Glute bridges,
 
And lateral band walks. 
 
Some mobility drills such as…
 
Wall hip flexor mobs,
 
Side-lying windmills,
 
And split-stance groin mobs.
 
And then maybe some more traditional moves like skips or jumping jacks. 
 
 

R4 = Reactive

The reactive portion = power. 
 
Or the ability to do things quickly and with force. 
 
This may not seem important but hear us out. 
 
The two major selling points on power/reactive training are 
 
1. Increased athleticism
 
2. Increased fall prevention
 
3. Activation of portions of the muscle that don’t usually get activated
 
And the more muscle involved, 
 
the bigger the boost in your metabolism,
 
The bigger the boost in your metabolism, 
 
The more fat you burn. 
 
This type of training will include athletic stuff like broad jumps,
 
 
 
Sprinting, 
 
Throwing the sled, 
 
And other quick, dynamic moves.   
 
 

R5 = Resistance

Resistance = strength training. 
 
And getting strong is awesome. 
 
Not only does it increase your ability to build muscle,
 
And do stuff in your everyday life, 
 
It lays the foundation for other qualities like power and endurance to be optimized.
 
Plus, strength training revs up your metabolism more than any other type of training. 
 
The resistance portion of the workout includes your squats, 
 
Your deadlifts,
 
Your push-ups, 
 
Your rows,
 
Your chin-ups,
 
 
Your carries, 
 
Your lunges…
 
All the fun stuff 😉
 
 

R6 = Resilience

Resilience = cardio.
 
This aspect of the workout not only helps with leanness, 
 
It makes recovery from within- and after your workouts better, 
 
It makes climbing stairs easier,
 
It makes chasing kids easier, 
 
It makes hiking during your summer vacation better, 
 
And it makes your heart healthier. 
 
There are so many different cardio methods to use.
 
Whether it’s low-intensity steady state (LISS), 
 
High-intensity interval training (HIIT), 
 
High-intensity continuous training (HICT), 
 
Or high resistance intervals (HRI). 
 
This type of training typically involves dynamic movements that get your heart rate up.
 
This could include:
 
 
Sled pushes and pulls, 
 
Rowers,
 
Ropes, 
 
Airdyne bikes, 
 
etc. 
 
We typically use interval-based methods in this part of the workout as they are more efficient for the purpose of getting lean. 
 
This may include intervals of 10 seconds on and 50 seconds off, 
 
20 seconds on and 40 seconds off, 
 
HRI intervals where you jack up your heart rate then let it come back down, 
 
EMOMs (“Every minute on the minute” intervals)
 
And so on. 
 
Get ready to get sweaty!  
 
 

R7 = Recover 

Recovery = more breathing.
 
It may also involve some low-intensity cardio work if you had a rip-roaring cardio session. 
 
Workouts will put you into a sympathetic state. 
 
So, your heart rate will be up,
 
Your muscles will be pumped,
 
And your hormones will be dialed to 10. 
 
So, we need to bring that state down to one that is more conducive to recovery. 
 
This is known as a parasympathetic state. 
 
Also known as a “rest and digest” state. 
 
The best way to do this is to lay on your back,
 
Put your feet up,
 
Chill out,
 
Put on some Al Greene,
 
And do some 6-2-8 breathing where you take a long inhale through your nose (work up to 6 seconds), 
 
Hold the breath for 2 seconds, 
 
Then exhale as long as you can (try to get up to 8 seconds). 
 
 

Wrap-up

And that’s and R7 training session.
 
You’ve covered all of your bases….
 
Building strength,
 
Improving conditioning,
 
Revving up your metabolism, 
 
Burning fat, 
 
And moving and feeling better.
 
Now, follow this up with some lean protein,
 
 
 
Colourful fruits and veggies, 
 
 
And you’ll be well on your way to taking your game to the next level. 
 
 
 
 
 

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