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Training Styles |
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The Stone Training System consists of nine training styles. This is categorised into primary, and supplementary. The primary training styles will remain a focus point for all fitness program design, with the appropriate supplementation of supplementary training styles if required. |
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Primary |
Supplementary |
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Strength and Conditioning |
Underground Training |
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Boxing |
Muay Thai |
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Roadwork |
Core |
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Bodyweight |
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Flexibility |
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Aerobic Conditioning |
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Primary |
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Strength and Conditioning |
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Strength and Conditioning is often referred to as weight training, or weight lifting. The vital importance of Strength and Conditioning must not be misunderstood, and therefore at times ignored. Every movement a human processes, from simple to complex, involves the use of skeletal muscle. Since the industrial revolution there has been much research conducted and documented, both formally through scientific study and informally through practical testing and application in the gym. This research has laid the foundation for an outline of the Strength and Conditioning structures to produce certain desired results. The benefits of Strength and Conditioning training are that it dictates and enables the level of efficiency in all movement. |
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Boxing |
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Through its stamped history and purist nature Boxing provides a solid platform for all exercise. The benefits of Boxing for fitness are a plenty, with cardiovascular function, speed, power, agility, reaction time, strength, flexibility and coordination all variables of fitness which are trained, with weight loss and muscle tone being effective outcomes. Moreover, Boxing it could be argued, is the most humanistic natural of all sporting, and most certainly combat activities. However, it must also be observed that quite often an individual who is regarded as a great athlete quite often is shown to be a capable boxer. Taking a look through the history of man to man battle, whether it is in a militaristic sense, or a competitive format, Boxing has played a significant role. Traditional training methods have evolved from this, producing a solid and effective platform from which results based modern day training can take place. |
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Roadwork |
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The primary feature in which humans evolved away from other intelligent mammals was the ability to run. This enabled a highly effective hunting and gathering ability. Humans have large a gluteus musculature; a significant physical separation to other intelligent mammals which gives us this ability to run. The term ‘roadwork’ is derived from the traditional boxing training method of morning long slow distance running. Boxers will complete these early morning runs to instil aerobic conditioning, enable efficient weight loss, impart discipline and most importantly condition the legs to be able to process any task required. At times runs are completed wearing heavy army boots. This method is also utilised by defence force personnel, with the addition of heavy equipment packs and full body clothing coverage. Roadwork can also include mountain hikes, interval training and long distance cycling (outdoors). |
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Supplementary
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Underground Training |
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Underground Training is a style of training which utilises unconventional methods not normally seen in modern training. These styles include utilising implement equipment such as sledgehammers, tyres, kettlebells and marine ropes. Underground Training is utilised in sections of defence force training, and has become popular in modern day civilian boot camps. The benefit of Underground Training is that it combines different qualities of fitness in a structure which is often functional towards daily and sporting activity. |
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Muay Thai |
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Muay Thai is a combat sport which originated in Thailand, and has now become popular throughout the world due to its efficiency in combat and extreme training; and subsequently fitness conditioning. Muay Thai boxers are seen as the ultimate warriors. Unlike normal kickboxing the sport involves the usage of eight striking points in left and right hands, elbows, knees and feet. Muay Thai requires extreme levels of athlete ability to master, however provides an essential and beneficial workout for those seeking results in a fitness program. |
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Core |
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The anatomical parameters for the core vary from opinion to opinion, however its purpose is clear; the core minimises defunct energy between the ground and the desired performance conclusion, and reduces the incidence of lower back injury. This is a vital area of fitness training and exercise prescription. Core training should be included in all training programs. Universally speaking, muscle regions that affect core stability are; abdomen, lower back, gluteus group, adductor group (groin), hip flexors and hamstrings. |
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Bodyweight |
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Bodyweight training is often referred to as calisthenics. Although Strength and Conditioning provides a superior strength and muscle building workout, Bodyweight training can often bridge the gap between strength and functional activity. |
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Flexibility |
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Range of motion is a vital component in any functional activity. The range of movement that muscles, joints and ligaments allow can often dictate the ability to process a certain exercise. Flexibility training must follow solid training principles to be effective and not cause injury. |
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Aerobic Conditioning |
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An individual must have a certain level of aerobic capacity to function and process any movement. Whilst individuals will move in and out of aerobic, lactic anaerobic and alactic anaerobic phases in all their training sessions and activities, the aerobic system always provides a vital and important base to work from. Aerobic Conditioning utilises exercise equipment such as treadmills, stationary bikes, cross trainers and step machines. |
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