Day 9 - Simulation Training

January 22, 2020

On to day 9!


"Surviving in Minutes and Seconds"


It is extremely easy to get caught up, and overwhelmed, with, well, anything...


Tony Robbins once pointed out we can easily become overwhelmed with "something" especially, if that "something", is something we do not want to do.


He then gave an example of how an individual, when asked, "Why don't you go to the gym?", they responded with 16 inconvenient reasons on why they could not/should not go to the gym. He then asked how many steps are there involved in picking a place to go out to eat, and the individual said two. Pick a place and go.


Why isn't going to the gym that easy?


Keep that example in mind, but that is not surviving in minutes and seconds. That is only part of it.


We have all experienced "surviving in minutes and seconds', it is a mind set. The simplest example if this is taking a timed test. If you have one hour to take a test, during the test you are focused on, for instance, question #24 and thinking critically about options A, B or C. Unless, you already plan to fail the test, you are not thinking about what you are going to do tomorrow or later in the evening. You are living minute for minute. That hour is longer than an hour on your couch watching TV - It is the theory of relativity.


Another example would be doing something you can't stand, maybe it was a class you took, a job you hated or a project you worked on. You live for everything that gives you a break from those situations. Perhaps all you can look forward to is a lunch break, then getting off. You are living for these short moments of relief.


Even Navy SEALs have reported they would often only look at what was in the next hour they needed to accomplish, or how much longer till they would need to make it till it was lunch.


This mindset is tunnel vision, which is actually a good thing - if you already know the outcome of following the tunnel.


The most successful and productive people in the world have reported using a strategy like this, and it is widely referred to as time chunking. It is where you chunk off a block of time, say 15 minutes, to devote to a specific task, as opposed to working until something is done.


In fitness, you could call it Interval training.


But it goes further than traditional interval training.


It is...


Doing three more reps, no matter what.

Working for 10 more seconds, no matter what.

Running to that spot, no matter what.

When is the last time you survived in minutes or seconds?


Well, welcome to day two of training!



Today, we perform simulation training. Simulation training is meant to simulate a taxing or stressful situation while we practice mini-goal setting.


Goal setting is great, we all know it. I don't think there is formal education system out there that will not cover goal setting at some point...But they don't talk about goal setting for mental toughness, for life, for grit. Furthermore, no one sets out to practice it.


We do!


Living in minutes and seconds can truly change your perspective and get you through much more than you thought possible. Today, take the technique of mini-goal setting and couple it with simulation training.


Simulation Training, what you'll need:


1. Headphones

2. Cell Phone (For music. Do people have Ipods or mp3 players anymore?)

3. Running room

4. 15 minutes


What to practice:


1. Mini Goal Setting

2. Focus





Today's training is Fartlek Sprinting. (Lol!! Fartlek)


If you are unfamiliar with Fartlek training...Fartlek, which means "speed play" in Swedish, is a training method that blends continuous training with interval training. The variable intensity and continuous nature of the exercise places stress on both the aerobic and anaerobic systems. It differs from traditional interval training in that it is unstructured; intensity and/or speed varies, as the athlete wishes. Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise.


To explain a Fartlek Run: Pick a telephone pole, mailbox, stop sign, or anything up ahead and run to it. You can choose one item (all telephone poles, for example) or multiple landmarks to create varying lengths of speed segments. On each segment, gradually pick up the pace until you're running fast, a.k.a sprinting. Then slow down and run to a new object at a jogging pace until you are ready to sprint again. Continuous running, no stopping, just varying the pace.


The Physical Training:


Follow the basic Fartlek principles above with a few extra rules listed below.


In 15 minutes of running you must complete 15 sprints.

Each sprint must be further than the previous sprint.

Each sprint is a SPRINT, not a fast jog.


If you want to learn more just do a quick Google search :)





Part of simulation training is actually simulating something. What you simulate is up to you.


Running for your life? Running from Zombies? First place in a race? Trying to catch first place?


It does not matter what you simulate, just simulate something that may add that additional stressor. Even though this is completely imaginary, it has more effect on your brain than you may realize.


The Mental Training:


The mental training is almost built in with a Fartlek run structured this way. You are "living in seconds and minutes" in this run. Your mini goals will be the objects you pick. Do not think about how much time you have left, how much it hurts or whether or not you want to quit. Think about the object you have chosen to sprint to, and that is all you think about. Focus on that object. The object you are sprinting to is freedom, that object releases you from an all out sprint, to a jog. There are 15 mini goals in this exercise that are measured in seconds. There is one major goal measured in minutes and that is completing the workout without walking while having legitimately sprinted during the sprint sessions.


Added Difficulty:


You see listed in the "What You'll need" section headphones and an MP3 player. These things are not included to allow you to listen to your favorite music while you perform this workout. The only thing that you should play during this workout will be music you HATE.


Something that will not assist you in working out. Something that bothers you. A set of songs you would never regularly, or voluntarily, listen to.


For me, it is a playlist of the Jazz Flute.


It makes me feel like someone opened my brain, inserted eggbeaters and started to scramble. But that's just me.


This goes back to focus and neuropeptide-Y(NPY).  Can you overcome the distraction? Can you focus?


You don't need music to motivate you. 


Good luck!




Simulation Training



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