GAINcast Episode 126: The basics checklist

The basics are crucial in training. If you don’t get the basics right then everything that follows will be compromised. But with all the talk of basics, what exactly are they? On this week’s GAINcast we look in depth at Vern’s eight key components of the basics, and related training factors.

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Notes and quotes

We started off the episodes with some thoughts on the basics, before outlining each one, and some thoughts on where to go from there.

The basics
The checklist
  • 8:30 – Speed: starting speed, acceleration, maximum strength, and speed maintenance/endurance. “Start with speed since the speed is the defining quality that makes the difference in sport.
  • 10:15 – Agility: reaction/recognition, starting, first step, change of direction, stopping.
  • 12:15 – Strength: relative strength, maximum strength, strength endurance.
  • 13:30 – Power: plyometrics, throws, and power endurance.
  • 14:15 – Endurance: aerobic capacity, anaerobic capacity, short-term, medium-term, long-term.
  • 16:00 – Flexibility/mobility: static, dynamic.
  • 16:45 – Warm up: active, continuous, dynamic.
  • 18:00 – Recovery/regeneration, sleep, nutrition, and hydration.
The next steps

To hear more about these topics you can listen to the full episode above. If you like what you hear on the GAINcast, don’t forget to give us a review and subscribe on iTunes.

Further reading

The following links were referenced in the podcast or provide some additional reading material on the topic: