OAHS | INTRODUCTION

OAHS LEVEL 1 is a 6 day per week program. There are 3 different Workouts that you will cycle through.

WORKOUT 1 will be trained on DAY 1 and DAY 4

WORKOUT 2 will be trained on DAY 2 and DAY 5 

WORKOUT 3 will be trained on DAY 3 and DAY 6

If you have possibilities to do 2 training sessions per day it would the best option, 2-3 hours including warmup time would be enough, 6 times per week.

The range of sets per exercise is between 1 – 4

When starting out do only 1 set per exercise. As your work capacity increases gradually continue adding a set to each exercise until you can do 3 sets per exercise. 

For example for the first 6 weeks do only 1 set per exercise. For the next 6 weeks do 2 sets per exercise. Finally in the next 6 weeks do 3 sets per exercise. Training this way will give your body sufficient time to adapt to the increased demands. Trying to do too much too quickly will often lead to injuries and a complete halt in your progress.

4 sets per exercise is designed for people that have no time constraints on their training.

If your training day only allows you to complete the full workout by doing only two sets per exercise then this ok as well and you can still progress to the next level. It is better to do 2 sets per exercise and complete the whole workout than to do 3 sets per exercise and not finish all the exercises. You could also split the workout into 2 sessions so you can get through the required work.

Skill training is unique because there is generally no linear rate of progression. It is impossible to outline how long an individual will spend at each level. It could take anywhere between 6 weeks to 6 months to be proficient enough to move on. As you are now reaching a more advanced level generally the time spent mastering exercises will take longer.

You should stay with this level until you can comfortably complete all the workouts as outlined.

Training for OAHS is an art, not a science. There is no one size fits all formula.

It has been said that ” Excellence is accomplished through the doing of actions, ordinary in themselves, performed consistently and carefully, habitually compounded together, added up over time.”

One of the keys to obtaining a high level of performance at anything is being able to endure the repetitive nature of training to refine skills. When people complain of being bored with training it is usually not monotony they resent, but hard work.

Again this is a very individual question. I have outlined the rest periods that I would take in each workout. This should also be your aim. In the beginning, you will need longer rest periods and there is a lot of debate as to how long is ideal especially for skill training.

While you don’t want your rest to be so short that it affects your skill level I am also a great believer that improving overall conditioning will aid in the development of skills. The fitter and stronger you are the more work you can tolerate the greater your progress will be.