What is CST Intuitive Training?
Intuitive Training (IT) is a tool which allows you to modulate various factors in your training in order to maximize your progress and minimize your potential for injury or setback. IT uses 3 main indicators to guide you in your intuitive process: technique, effort and discomfort or pain. These three interdependent factors must be constantly monitored and adjusted in order to achieve success. The way they blend together has a very real effect on the outcome of your training efforts.
You can think of technique as a bowl. This bowl houses or contains the effort you pour into it during your training. If you pour in too much effort it will spill over. But since we know any training will cause adaptation, that extra effort that has spilled out of our known technique will cause unknown and possibly undesirable adaptation. It may even cause cracks in the bowl. We can think of these cracks as pain or discomfort. Pain will cause even more effort to be lost through these cracks, as we sacrifice form or technique in order to work around it.
On the flip side, if you never fill up your bowl with effort, you will not garner a training effect. You are not challenging your current state, so you have no incentive to build up the walls and thickness of your bowl.
However, if you constantly and carefully fill your bowl to the rim, maybe even letting a bit wash over the side, you will test your limitations and push yourself forward.
So you see, each component of IT is inextricably tied to the others. The manipulation of one has a direct impact on the rest. And the successful medley of the three will provide the most impressive results.
RPT
Rate of Perceived Technique
We should always endeavor to have an RPT of 8 or better.
RPE
Rate of Perceived Effort
The necessary level of effort depends on the training goals of a given training session. Are you training for recovery, as ramp up for intense training, or are you trying to garner a training effect? The answer will help determine the appropriate level of effort.
RPD
Rate of Perceived Discomfort
RPD should always remain at 3 or less.
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Hello world. I'm Coach Steer. My passion is using Circular Strength Training® (CST) as a means to enhanced sport performance and a tool for heal...
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