The Fit and Vibrant YOU Project, #4
The Five Ts Overview: Time, Tools, Temperament, Techniques, and Trademark
The science of fitness is broad and, thanks to an explosion of credible research since the mid 1990s (much earlier, if we look to the former Eastern Bloc countries), becoming ever more deep. The interpretation of this science and its nuanced manipulation into actionable, real-world application is the impetus of what I do at Efficient Exercise and, to a large extent, define my contributions to ARXFit, Paleo f(x), and ID Life.
This series, however, is not about the latest research. I won’t be discussing any particular methods, nor will I lay out the latest-and-greatest, guaranteed-to-put-an-inch-on-your-guns-overnight program. No, this series is less about science and programs (even smart, effective ones), and more about the ephemeral, the more philosophical, side of physical culture. This series is written with the intent of teaching you how to best leverage all of that available knowledge. Not just today, and into next week — but over a lifetime.
The paradox of choice
If there’s one thing I’ve learned (and that I am continually fascinated by) in a life spent in the pursuit of physical fitness, it’s that there is a wide and oftentimes unnavigable chasm between knowledge and action. The issue is, quite simply, this: we generally know what to do, but we just don’t ever get around to actually doing it. Or, we’re struck dumb by the paradox of choice. So many options! Which one is best?
To be sure there are many reasons as to why this is. And twice as many proposed solutions. But in my estimation no meaningful action can ever manifest on a foundation of shifting philosophical sands; no lasting blueprint can be drawn with mutable ink. When everything goes to hell in a handbasket, we need a solid philosophy to fall back upon. We need strong bootstraps with which we can hoist ourselves back up. Or, as the 7th-century Greek poet Archilochus said:
“We do not rise to the level of our expectations, we fall to the level of our training.”
The “training” that Archilochus speaks of here is physical, yes — but for the Greeks of that period, “training” also meant mental and philosophical readiness.
So this series will not argue the virtues of one fitness protocol, “school” or technique over another. Really, it is up to the individual to find the best methodology for his specific fitness goal and how to implement that methodology (and consistently so) within an otherwise fruitful life. And this requires being well-versed in the strength and conditioning principles.
But again, knowing the principles is one thing — the leveraging of those principles effectively in relation to one’s current situation is quite another.
This “leveraging of those principles effectively in relation to one’s current situation” happens to be where I have excelled. Putting Theory to Practice, consistently, over the long haul, is what I do. Consistency, though, requires adaptability. And I realized early on the truth in the notion, popularly (though, as it turns out, erroneously) attributed to Charles Darwin, that it’s not necessarily the strongest of the species that survive, but the most adaptable.
Knowledge is power? Bullshit.
So it’s my experience that it is precisely in the consistent integration of knowledge and implementation where people fail; and fail miserably so. If you’ve been told that “knowledge is power”, you’ve been lied to. Or at least not been told the entire story. Knowledge is not power; informed action is power. Multiply that over time and you’ll win the war by winning, battle by battle, on the field of consistency.
And let’s not fool ourselves: physical fitness is serious business; it’s not to be relegated to the “nice to have, but not essential” bin. Pride may goeth before the fall, but one’s degree of physical fitness is the true “canary in the coal mine” of life.
Or, as Mark Rippetoe has quipped, “strong people are harder to kill”. I couldn’t agree more.
Upward and onward.
The Five Ts elements
There are, as you might guess, five elements comprising the Five T’s. Those elements are:
Time – how much are you willing and/or able to invest, per week? How much time per day/session?
Tools – what equipment/facilities do you have available to you? A full-blown S&C facility, or simply nature’s playground and your own bodyweight?
Temperament (tenacity, intensity) – for instance are you more wood, fire or water? In coaches/trainers, do you respond best to a drill sergeant or nurturer?
Techniques – Oly lifts? Gymnastic moves? Can you pull-off a devastating set of JReps? Can you effectively prescribe and implement a French Contrast session? Can you effectively mix and match modalities, rep schemes and tempos according to your goals? Are you simply painting by numbers, or are you fitness’ version of Jack Pollock?
Trademark – Ectomorph? Mesomorph? Endomorph? Ox, pack mule, or gazelle? John Henry, or Jack Be Nimble?
We’ll dive into each of these elements more fully later, but for now I’d just like you to become acquainted with them.
They are, in essence, your navigational sextant for fitness and vibrancy. And know, too, that volumes could be written on each of these subsections. My intent here is simply to provide you with the basic idea of the Five Ts, and to give you an overview of the system.
Notice that these attributes vary in their “mutability”; in other words, one attribute (trademark, for instance) will remain relatively fixed over a lifetime, whereas another (tools, for instance) may shift wildly over the same period.
But even those attributes you might think of as being “fixed” have the potential to change over time. Not that one’s DNA just magically shifts, but that one’s perception of themselves and of their capabilities can change over time; sometimes dramatically so. I have seen trainees who’d previously considered themselves ectomorphs or “hardgainers” suddenly begin to put on substantial muscle once they got a firm handle on the other four Ts, reestablished realistic goals, then optimized their diet, lifestyle, supplementation and exercise prescription. In other words, they squared-away the Four Pillars of Physical Culture alluded to in segment #3 of this series, and quit using the “hardgainer” label as a ready excuse.
It’s a hackneyed cliche, but also very true: perception is reality. Change your perception, and you can drastically change your reality and, therefore, your outcome. One’s Trademark and Temperament may not be as fixed as you previously thought.
Keeping the beginner’s mind
And remember: it’s rarely the “one thing” that triggers a dramatic shift in potential outcome, but rather a culmination of many small things done with the aforementioned consistency. Ultimately, the Five Ts is a method by which one can maintain a culture of consistent improvement through optimization, relative to one’s circumstance. This may be a tough pill to swallow in today’s age of quick fixes. It is, however, a key component of real, and lasting, habit change.
When I look at the trajectory of my own life, optimal physical fitness has always been a major component of what has made me who I am. However, “optimal fitness” has been defined and redefined by my story’s various stages and chapters. In other words, it was defined differently when I was a competitive athlete vs when on military deployment. Different in my 30s, and engulfed in a corporate career vs in my 50s and embroiled in serial entrepreneurial efforts.
In other words, the same workout protocols and programs that helped shape me into a savvy collegiate football player were not what I needed to become an effective, deployment-ready service member. The techniques and tools had to change according to my goals, environment and available time. What was once a full-time job (and make no mistake, playing collegiate-level football is exactly that), now had to be squeezed-in whatever possible time I had available. Quite a chore, when a typical day’s “time off” boiled down to a couple tough decisions: grab some sleep or a bite to eat? Because the reality was, there’d not be time for both.
In my own case, those periods of extended military deployment stymied any progress in absolute strength I may have gained if I’d remained stateside and with access to a full-on strength and conditioning facility. My simply not having access to the proper tools (in this case, heavy barbells, racks and the like) directly and negatively affected my ability to attack that quality. However (and in spite of some pretty abysmal conditions) I made some spectacular gains in bodyweight elements — bar work, ring work, floor work and the like — that then catapulted my absolute strength gains once I was back stateside and had access once more to heavy barbells and dumbbells. Though during deployment, my access to certain tools and available time was diminished, other options appeared. My mindset and approach (and what would later became The Five Ts) kept me on track, in the game, and ever progressing.
Remember this: principles trump programs, every time. Learn the underpinning principles of strength and conditioning, and you'll never be limited by mere programs alone. Because the fact of the matter is, no matter how good the program -- and there are some pretty damn awesome ones out there -- you (or your life’s circumstance) will eventually outgrow it. This is the basis of the Five T's.
And finally, remember that it’s not the mountains ahead, but that niggling grain of sand in your shoe that will ultimately defeat you. Clear the shoe, and the mountain is just another obstacle that can be focused on and overcome. One small step at a time.
Heal thyself, harden thyself, change the world -
Keith
Curious for more? Please see the previous installments in this series:
#3 Staying the Course: An Introduction to the Five Ts Concept
#2 Before enlightenment: chop wood, carry water. After enlightenment: chop wood, carry water
#1 Out of shape and don’t know where to start to change that?