Training Breakdown – Warriors Athletic Training System (WATS)

Hey guys! Kyle here. I wanted to give you a complete breakdown of the Warriors Athletic Training System (WATS) we use here. If you haven’t done so already, I encourage you to first take a peek at our Integrated Training article. It gives you the foundation to our method and explains why we train like we do. You can check that out here. Otherwise, let’s dive in!

Complete Training System

As mentioned in the previous article, here at Warriors Wanted we utilize a complete training system, meaning, we train all aspects of the body, not just one component. For example, many systems just focus on weight lifting/strength training, completely ignoring other crucial additions of a complete training program. Rest assured, if you are looking for a dynamic, top tier training system, you’ve came to the right place. We’ve developed WATS to focus on the following:

Flexibility

Flexibility is a non-glamorous component often overlooked. Decreased flexibility is decreased range of motion, leading to muscular imbalances, inefficient movement patterns, and injury. Here at WW, we utilize static, dynamic, and active stretching for maximum efficiency and results.

Metabolic Energy System

a.k.a your Cardio-respiratory system. This is easily the most underrated component of typical training programs, and serves as the foundation for your overall fitness and performance. The goal here is to increase the strength and efficiency of the heart, increasing overall fitness, health, and well being.

Core Training

“Core” is such a buzzword in fitness today. People picture a ripped six pack, and commonly believe “ab work” is the only musculature in reference to ‘core training’. One of the most important components of a complete training model, a strong core allows an increase in stability, strength, and power control of your main muscle movers.

Make sure to check out our article, Importance of Core Training

Balance

The name of the game here is neuromuscular control. Poor balance = poor movement patters and joint dysfunction. This leads to improper form and injury. Here, we are literally training our nervous system to work more efficiently, delivering proper signals to the proper channels, increasing our overall performance and ability.

Plyometrics

Pylometric exercises are quick, powerful movements designed to increase rate of force production and stabilization strength. Think box jumps or clapping push-ups.

Speed, Agility, and Quickness Training

SAQ training puts a focus on proper running mechanics, dynamic agility training, and form management during movement. Our goals here are increased reaction time and explosive dynamic power.

Resistance Training

Muscular fitness and endurance training. Strength and maximal power are our objectives with our traditional weightlifting components.

The training components above produce an extremely comprehensive, well rounded approach to fitness. Our WATS model breaks our training program down into three systematic levels:

Level One – Stability

  • Improve Muscular Endurance
  • Enhance Joint Stability
  • Increase Flexibility
  • Enhance Postural Control
  • Improve Neuromuscular Efficiency

This is accomplished by utilizing an unstable atmosphere + low loads and high reps.

Level Two – Strength

  • Improve overall work capacity
  • Increase Lean Body Mass
  • Enhance Joint Stabilization
  • Increase Muscle Size
  • Increase Max Muscle Strength

Our strength stage is broken down further into three phases – Strength Endurance, Hypertrophy, and Maximal Strength. These phases follow a systematic progression as well, relying heavily on super set training.

Level Three – Power

  • Increase rate of force production
  • Enhance prime mover strength
  • Enhance neuromuscular efficiency

Again, this level is broken down into two phases: Power training and Maximal power training. We utilize heavy weight and complex training super sets as our primary tools.

There you have it gang, the WATS model in a nutshell. I hope the information delivered was concise and easy to understand. As always, if you have any questions, don’t hesitate to ask in the comments below! Remember, isolated training does little to improve overall athletic performance. If you want to take this body to it’s peak levels, you are going to need a comprehensive approach. Luckily, you’ve come to the right place!

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Kyle

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