The Triple-A Training Protocol

Adherence To Appropriate Adaptions

When training and rehab plans don’t work it is usually because we don’t stick to the plan or the plan is wrong. I created The Triple-A Protocol to address this issue, with tools and techniques to understand planning and mindset, in conjunction with making it very clear what outcomes are genuinely achievable.

The Triple-A Protocol is built on the understanding that no single aspect of training can stand alone. It emphasizes the importance staying committed to your program (Adherence), ensuring that the methods used are suited to your individual needs (Appropriate), and making systematic changes that lead to long-term improvement (Adaptations). Through this real life and realistic approach, you will learn to build a resilient and robust body, capable of enduring and excelling in your chosen activities.

Adaptions

When we train we are looking to achieve physiological changes referred to as adaptations. Each adaption has a training protocol that works optimally in achieving results.

Under the Triple-A Protocol I refer to primary adaptions as strength, power, speed, muscular endurance, hypertrophy, technique, anaerobic Capacity, maximal aerobic capacity (VO2 Max) and long duration aerobic capacity (Zone 2). Secondary adaptions are coordination, balance, reaction time, range of motion and breath control.

Appropriate

Training is not a one-size-fits-all endeavour. It's important to understand our individual goals, our current physical state and any physical limitations together with our previous history. We also need to be mindful of our own practical circumstances and commitments together with appreciating that circumstances may also change over time.

Nearly all of our training goals fall under one or more of the following four categories:

• Pain management and injury recovery.
• Protection and prevention from future injury.
• Preservation of physical prowess. To increase the longevity of good health, muscle health, bone health, heart health and overall quality of life.
• Peak performance and progression. Specific improvement to function for sport or life activity.

Adherence

Adherence is the cornerstone of The Triple-A Protocol as without consistent training even the most scientifically sound training program will fail to produce meaningful results. Building on the principles discussed in No Excuse Prehab it is key to understand how our mind, habits and motivation work to maintain long term commitment.