T NATION _ the High Performance Training Matrix

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The High Performance Training Matrixby Dan Trink 8/06/2012

Hard. Fast. Intense. Efficient.

While those terms could be used to accurately describe my romantic prowess as a high

school lad, they also describe High Performance Training (HPT), a style of training that's

gained considerable popularity in the past few years largely due to the proliferation of Crossfit

boxes and functional movement-based gyms.

What The Heck, Exactly, Is It?

It appears that the proponents of HPT may be onto something. If you've been following the

Indigo Project, you'll notice that a lot of the techniques, implements, and training styles being

used are also cornerstones of HPT.

Indigo Project strength coach Christian Thibaudeau sums up the methodology behind the

Indigo workouts and why you should seriously consider using high performance based

training:

"The new training system we're developing is based on maximizing body composition

through high-performance training methods. By using explosive and high-tension work on a

select few special exercises, we program the body for dramatic changes in muscle mass and

leanness.

"The use of the Olympic li fts, power holds, jumps, ring exercises, basic strength lifts, and our

own type of Prowler work creates the fastest physique changes possible. Not only that, by

focusing on performance, your nervous system is amped up all day which improves your

mood, overall well-being, focus, and mental performance."

Dramatic changes in muscle mass and leanness. The fastest physique changes possible.

Improves mood, sense of well-being, focus and mental performance.

Who wouldn't want to be on this program?

Hold Your Horses, Skippy

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Chris Shugart:

nfl138: @brian, I am just used to putting them in between

sets of squat or right after. Trying to take advantage of the

post ac tivation potention

briansays: for more jump oriented w orkouts though there

are the extra sess ions in the last few pages of the HP

Mass workouts

briansays: @nfl.... there's benefit to putting jumps in almost

an w here, for exam le before ou start a session to et

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It's tempting to jump up in front of your computer and yell "Sign me up, dammit. I'm ready for

HPT." However, once you storm through the gym doors, you may encounter a few challenges.

What if you aren't all that comfortable with the Olympic lifts and don't have a world-class coach

on hand to coach your technique? Or maybe you're great at the O-lifts but your gym doesn'thave a Prowler. Maybe you have a great background on the rings from your high school

gymnastics days but have never attempted a deadlift?

And perhaps, most importantly, you're thinking, "This is all new to me and I don't really

understand how to program this combination of exercises in a way that I don't kill myself."

I'm here to help. In the table below is what I call The High Performance Training Matrix, a

virtual take-out menu of exercises along with rep, set, and rest period recommendations that

will allow you to create your own HPT program while working around any equipment or

specific exercise limitations.

But with that in mind, here's my list of "not gonna's." This program is not gonna give you a 900

pound deadlift. It's not gonna get you ready for a body building show. It's not gonna fix your

structural imbalances. If those are your goals you need to follow a program that follows acompletely different approach.

What it isgonna do is deliver a high impact solution to increasing lean muscle mass and

shedding body fat. And it's gonna be fun. "Holy crap, how did I survive that, where is the puke

bucket" type of fun.

Explaining The Matrix

I recommend using this program anywhere from 2 to 5 days per week based on your training

experience and recovery capabilities.

Using the chart below select one exercise from column A. Complete all the reps and sets

for that exercise for that week.

More...

Dan Trink is a strength coach, personaltrainer and nutritional consultant. He is thefounder of Trink Fitness and the Director ofTraining for Peak Performance in New YorkCity. You can find out more about Dan atwww.trinkfitness.com

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Next, select two exercises from column B1/B2 and alternate between those two exercises

until you've completed the prescribed reps and sets.

The same goes for C1/C2, where you'll alternate between exercises.

Finish up with the conditioning work found in column D.

You'll find all the recommended sets and reps for each week in the weekly periodization chart

below. If you don't have certain pieces of equipment at your facility (such as a Prowler,

medicine balls, or a rower), simply choose an exercise that uses dumbbells, a barbell, or a

kettlebell.

If your gym doesn't have dumbbells, barbells, or kettlebells, use a Total Gym. And if you order

one today, Chuck Norris himself will kick in your front door and set the damn thing up for you.

Nah, if barbells and dumbbells are in short supply you need to switch gyms. Seriously.

Weekly Periodization

Exercise Week 1 Week 2 Week 3 Week 4

A 5 x 4 6 x 3 4 x 4 7 x 2

B1/B2 4 x 6-8 5 x 4-6 3 x 8-10 6 x 3-4

C1/C2 3 x 8-10 3 x 6-8 4 x 12-15 2 x 6-8

D 3 sets 4 sets 3 sets 4 sets

Exercise Selection

A

Select 1

B1/B2

Select 2

C1/C2

Select 2

D

Select 1

Power Clean Traditional

Deadlift

Romanian Deadli ft 25 Kettlebell Swings

Power Snatch (Weighted) Pull

Up

Seated Overhead DB

Press

250m Row

Clean Pull/Jump

Shrug

Front Squat Single-Arm DB Row 100m Sprint

Snatch Pull Back Squat Lunge (Forward, Reverseor Walking)

50m Prowler Drive

Sandbag Clean Military Press Seated Cable Row 40m Rope Pull

Overhead Medicine

Ball Throw

Barbell Bench

Press

DB Bench Press (flat or

incline

50m Farmers Walk

Kettlebell Clean and

Press

Overhead

Squat

Ring Muscle-Ups 45 sec. Bike Sprints

Kettlebell Snatch Bent-over

Barbell Row

Split Squat 20 sec. Battling Rope

Intervals

Box Jump Sumo Deadlift Step-Ups 10 Tire Flips

Program Notes

The intent during the concentric portion of each lift is to be fast/explosive, particularly for the

exercises in Column "A."

There are no rest interval prescriptions for this program. You should attempt the next set as

soon as you feel capable of performing the set well without a drop-off in performance.

That said, you'll likely have to rest longer in between sets of the exercises in columns "A"

and "B" as they focus on explosive power and strength.

For both "B1/B2" and "C1/C2" I highly recommend alternating between upper body and

lower body movements within each workout and getting an equal amount of pushing

movements (i.e. squats, military press, bench press) and pulling movements (i.e. pull up,

deadlifts, rows) during your week.

Obviously loads will vary based on the number of reps per set.

You can either set your exercise selection to be static from week to week (i .e. every

Monday is A) Power Clean, B1/B2) Front Squat, Bent-over Row, etc.) or you can change up

the movements each time you train.

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I recommend keeping a detailed training log during this (and really, every) phase of

training. With so much variety, it's good to have a record of your lifts so you have an idea of

how to load the bar the next time that exercise appears in your program.

What's It All Look Like?

Here are two sample workouts constructed from the Matrix. Workout A assumes that you're

training in a fully tricked-out performance-based training facility. Workout B would better suit

those who train in a more conventional gym or health club setting.

Workout A: Performance Training Facility

Sample Week 2

Foam Rolling

Dynamic Warm-Up/Movement Prep

Exercise Sets Reps

A Kettlebell Clean and Press 6 3

B1 Sumo Deadlift 5 4-6

B2 Barbell Bench Press 5 4-6

C1 Split Squat 3 6-8

C2 Ring Muscle Ups 3 6-8/side

D 50m Prowler Drive 4

Note:Rest between sets is as much/little as needed

Workout B: Conventional Commercial Gym

Sample Week 4

Foam Rolling (if possible)

Dynamic Warm-up/Movement Prep

Exercise Sets Reps

A Clean Pulls 7 2

B1 Front Squat 6 3-4

B2 Weighted Pull-Up 6 3-4

C1 Step-Ups 2 6-8/side

C2 Seated Overhead DB Press 2 6-8

D 100m Sprint 4

Note:Rest between sets is as much/little as needed

A Note on Nutrition And Recovery

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Svia mi se

Just like any other program, your nutrition strategy should be based on your speci fic goals.

However, as you can see from the samples above, these workouts are very demanding.

Proper peri-workout nutrition is a must, and you'd be best served by adopting one of the

Anaconda Protocols. With these, every last ounce of guesswork has been removed from the

equation you just add water and make the best possible gains. For help with the rest of your

diet check out my article Carb Cycling For The Non-Counter.

Given the variety of movements possible from one training session to the next, this program

is ideal for those more aggressive with their training schedule. Still, if you're going to push

your limits 4-5 times per week, your sleep and other recovery techniques best be on point.

Get at least 7-9 hours of sleep per night, include massage or other soft-tissue work as often

as possible, and make sure you're supplementing your nutrient intake with fish oiland extra

Leucine.

Wrapping It Up In a Pretty Bow

The key to the High Performance Training Matrix is that it combines serious "bang for your

buck" movements with appropriate set and rep schemes while also providing plenty of

variety. That's what makes it effective, fun, and relatively low risk.

Now get after it, train hard, and prepare for some of the best changes in muscle mass,

leanness, and focus you've ever experienced.

PUBLISHED 08-06-12 15:52

LiVESPILL COMMENTS

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spoony02: Love the program format! Two questions: Is week 4 a deload? Do you suggest

using a constant weight for the sets or ramping up to a final heavy set?08-06-2012 17:46

korey.washington: great article. i will be bookmarking this.

08-06-2012 18:46

tareila: Such an awesome article. I'll be coming back to this for sure. I'll be interested to your

response to spoony's question... I'm imagining a combo of ramping weeks 1-3 and then 7x2