Fitness: The Numbers System
by Tom Furman
“That which is measured improves. That which is measured and reported improves exponentially.” — Karl Pearson
People do not often commit to the concrete. The measurements, the numbers, the rules, the boundaries. If we attach to them, we are defined by them. We are committed, we are compared. It is easier not to take that leap. It is easier to be vague, non committal and vaporous. However as the old saying goes, if we are not respectful of our history, we are doomed to re-live it. We need to know the numbers.
The first move in fitness is to measure you. That means true height, weight, waist and morning pulse. There are many more like blood pressure, blood work, etc, but the basics should be kept simple. If they are simple it gives you less of an opportunity to avoid or forget them.
The second move is to decide your realm. You may be a tennis player or ballerina or strong man or MMA fighter. The modalities of training will change and the emphasis will change as well.
The third move is to organize a point system. With dietary intake it’s easy. You can use calories, macronutrients or even the Zone Block system. It is straightforward and streamlined.
Training, when set up with points can vary. Runners often use pure mileage. Lifters use tonnage. Fighters use rounds. Same idea, different labels. I’m influenced by two early sources of what I call, “The Numbers System”.
The earliest source was actor Ben Murphy of “Alias Smith and Jones”. He had a later start in fitness and eventually became a major force, locally in tennis in Southern California. He was very organized. He assigned so many points to gym sessions, biking sessions and sets in tennis. He had a higher volume between acting jobs. Then during heavier filming, he had a minimal system to maintain and not lose conditioning. Then when returning to a more normalized schedule, he’d play a bit of catch up and increase the volume slowly to get back on track. As well, he increased his training load per decade then knew that age would limit, but not preclude, voluminous training and had a descending volume assigned to his senior years.
The later source was kick boxer, Bob Ryan. He held many titles and came out of Rhode Island and George Pesare’s school. For his fights, Pesare would send him to Kansas City to train with his friend and legend, Roger Carpenter. Carpenter would use a, “point” system to train the young Bob Ryan. A push up was a point. So was a sit up. A mile run was 10 points, as was a round of sparring. The points increased until fight time and then tapered the last two weeks to allow for recovery.
Here are some ideas to implement-
- Make your point system your own. No need for comparison, other than yourself.
- Calisthenics, Miles and Rounds are easy to organize.
- Heavy lifting has been organized to tonnage, Rate Of Perceived Exertion.
- Kettlebell Sport is broken down to time, reps, bell size.
- Food is calories, macros or alternatively Blocks from the Zone.
- Body measurements should be taken once per week.
- Sleep, as well, should be recorded. It can be rated too.
While tracking apps and magic wristbands are popular, I feel there is more potency in the hand written journal. It has texture, weight and takes up space. It represents your life. It is not cold data on a plastic belt or bracelet. Looking back over training journals reflect on life, stress, accomplishment, disappointment, frustration and victories. It teaches efficiency. It can streamline your process. It can organize your life. It can help you make the utmost from the minimum.
So lay out your work, organize the system and track your process. It is life changing and life creating.
For any further information on training, diet or online coaching, please contact me at physicalstrategies@gmail.com
