6 days per week An in-depth competitor program that progressively

90 mins per session elevates your performance. Train with structure +

1 session per day intent, and claim your personal podium.

COMPETE
 NoShortcuts 01

welcome,
competitor
It’s a true pleasure to welcome you to the
NoShortcuts Training community. From today
onwards, you’re no longer alone on the pursuit
of your personal greatness.

Every time you wake up early, push for a faster

time, and dig deeper for one more rep, you can
be sure that other driven athletes like you are
doing the same all around the world.

We all have different goals. We all have

different strengths. But we share the same
mission: To extract every bit of potential from
ourselves.

Let’s go.

Hard Work Performance Focused

Hi, I’m Andre HOUDET
PROFESSIONAL CROS S F I T ATHLETE A N D C O A C H

I want to personally thank you for and mentors. I used my experience 2022
joining NoShortcuts Training, and of coaching and programming
Strength in Depth – 3rd place (Individual)
welcome you to our community. for gyms and athletes around the CrossFit Semifinals, Games Qualification /
I’ve been competing in the Sport of world. And I combined it all with Fittest man in Denmark

Fitness since 2015, and I’m thrilled my experience of the physical

to have qualified for the CrossFit and mental requirements for 2021
Games three times. Along the way competition, and created my Dubai CrossFit Championships – Individual, 13th place
program. Rogue invitational – Individual (Withdrawn due to illness)
I’ve had incredible coaches to guide
CrossFit Games – 15th place individual
my pursuit of my goal, and I’ve And I’m happy that I did. My best National Champion/ Fittest man in Denmark
learned valuable lessons from all of seasons, my biggest victories, and German Throwdown – 4th place (Individual)
them. my highest highs have come from CrossFit Semifinals, Games Qualification

My road to the games wasn’t what the system and methodology I European Quarterfinals – 7th place (Individual)

anyone expected. I was never the wrote to coach myself. This unique
most talented, and nobody really approach has worked for me and 2020
thought I could qualify for any of the countless others, and I’m excited to Danish CF championships – 1st place (Individual

big events in our sport, let alone the see it work for you. Strength in Depth 2020 – 6th Place
CrossFit Sanctional Event, Individual
Games. If you know that there’s a potential
in you that others don’t see, this is
In 2020, I knew that I had to change 2019
something. I kept hitting plateaus in my message:
Pandaland CF challenge – 1st Place (CrossFit Sanctional
my performance. Niggling injuries If you work hard, train with intent Event, Team, Games Qualification)
bordered on severe. and stay consistent then you too Filthy 150 – 10th Place
will reach your personal greatness. CrossFit Sanctional Event, Individual
So I decided to change it all. I knew CrossFit Open – 61st worldwide, 2nd in Denmark/
that the best program for me was Now let’s train! 2nd in France (Dual Citizenship)
the one I create for myself. Butchers classic – 1st place
CrossFit Licensed Event, Team
I took the knowledge I hungrily
Fittest in Cape Town – 6th Place
absorbed from my coaches CrossFit Sanctional Event, Individual
 NoShortcuts 03

WHY
NOSHORTCUTS
WORKS
NoShortcuts Training works
because you’re learning as you’re
training. It’s not just “Do this, then
this.” Everything works in blocks,
and we work hard to ensure you
understand the purpose, intention
and build up for each 4 week
training block.

DAILY OVERVIEW
The day’s training and how to attack it.
Win the day, win the week.

WEEKLY OVERVIEW
This week’s goals and how to tackle it for
maximum benefit.

GLOBAL OVERVIEW
An in-depth overview of what’s to come in the
next 4 weeks, and what we’re trying to achieve.

The Noshortcuts Training program overview of how we dive into the The manifesto works alongside our
is designed using a structured block explanation going from a more broad long-term developmental focus
periodization system. Every training overview and then moves into the for our athletes to ensure you
block has a detailed explanation details. stay healthy and can continue to
video taking you through everything progress through a logical step by
you need to know. The better you It is our job as coaches to provide step pathway avoiding plateaus.
understand the program, the more you with a broad route map as to Creating very profound changes in
benefit you’ll get from executing it. how the ultimate goals of the year physical performance capabilities
will be achieved. I do so by providing are achieved by consistent, long
The block explanation is essentially a series of short-term goals that we term, modest improvements. Seeking
our training manifesto, which is a are working on in the 4 week blocks faster improvement will threaten
statement of how we will achieve within each of the different themes adherence to the cardinal rule of
the training goals we wish to over of our sport -Strength, Gymnastics, training by increasing the risk of
the course of the year. Above is an Weightlifting & Engine. injury or overtraining.

Pursue Personal Greatness Perform

making the
program
personal

Noshortcuts Training is an all-inclusive program, but it can Everything in the program

become as individualized as you need it due to the many
options and details. has a specific intent that
For all skill and engine pieces, you can select from one of
uses progressive overload
three levels to find the one that suits you best: inside of the 4 weeks and
1. Elite (Semi-finals to Games level athletes) at the same time works
2. RX (Quarterfinals to Semi-finals level athletes) together with the plan of
3. Intermediate (Open to Quarterfinals level athletes)
the whole year.
We have a detailed workout intensity system to ensure that
you get the right stimulus for the workout every time.

NS terminology: Builder Threshold Grinder Hurt Locker

Energy system: Z2 (60-70% of MHR) Z3 (70-80% of MHR) Z4 (80-90% of MHR Z5 (90-100% of MHR)

RPE 7/10 8/10 9/10 10/10

Gear Easy(-Mod) Moderate Hard Full gas

What Long low intensity piece with Typically 6-20 min piece(s) Typically 3-5 min intervals @ 15-60 sec Anaerobic power &
the intention of building @85% effort level that is (At or) Above game pace. Capacity development. This
aerobic base. sustainable & repeatable. will most often be trained
Stimulus/Intention is to: using fan bike sprints. The
Stimulus/Intention is to: Stimulus/Intention is to: 1. Improve V02 Max. primary energy source here
1. Increase capillary density. 1. Learning how to pace. (Maximum amount of oxygen from 0-20 sec is creatine
2. Increase mitochondrial 2. Accumulating more your body can utilize during phosphate, and from 20-60
density and size. “productive” volume and exercise) sec lactate.
3. Improve rate of recovery. thereby better results. 2. Getting the body used to
going at a high intensity and Stimulus/Intention is to:
fatigue level to improve 1. Improve power output.
ability to do so on game day. 2. Improve anaerobic
capacity.
NoShortcuts Training

THE CAR DI N A L RUL E O F T RA I N I N G

If you want to be good

at something, you
must above all else

be consistent.

Hard Work Performance Focused

TERMINOLOGY

EMOM / E2MOM / E4MOM

Every Minute On the Minute / Every 2nd Minute On the Minute / Every 4th
Minute On the Minute

AMRAP
As Many Reps As Possible

“TnG”
Touch and Go. This will often be used when we have barbell cycling in the
program. If TnG is used that means you will perform the reps without letting
go of the barbell.

“DnG”
Drop and Go. This will often be used when we have barbell cycling in the pro-
gram. If DnG is used that means you will perform the reps 1 by 1, dropping the
bar between each rep.

“Deload/Low week/Taper week

What? It’s a period of time where intensity/volume/intent/stimulus/exercise
selection is decreased and changed.
TEMPO
NoShortcuts 07

Concentric or ‘up’
Eccentric or Pause at part of the lift. ‘x’ Pause at
‘down’ part of lift bottom of rep means as fast as top of rep
possible.

4 2 x 1

4
SECONDS
2
SECONDS
X
UP AS FAST
1
SECOND
DOWN PAUSE AS POSSIBLE PAUSE

Our program strives to as detailed phase. This is the decent of the which is the up going part of the
as possible in order to make sure the movement (Example: Going from the movement (Example: Standing up
execution delivers the results we are top of a back squat to the bottom of the back squat or Pulling your self
striving for. For all of our strength the back squat. Going from the top up to the bar during a pull up.) The
exercise we describe a specific of a pull up, to the bottom of the pull last and final digit represents the top
tempo of which the exercises up.) The second digit represents the position of a movement. (Example:
should be performed at. The tempo bottom of the movement (Example: Standing tall in the back squat or
is always read from the top of the The bottom of the squat or the hang chin over the bar in the pull up).
movement, which means that the position of a pull up). The third digit
first digit always will be the eccentric represent the concentric phase,

Pursue Personal Greatness Perform

DELOAD
What is a Deload? Why Deload? How do you taper
A Deload, Low Week, or Taper Week Recover and adapt from the training leading up to a
is a period of time where intensity, block we have just been through. comp?
volume, intent, stimulus and The key concept is to lower volume,
exercise selection is decreased and Prepare you for the upcoming but maintain intensity. The goal is
changed. It can be all or just some of training block. to decrease training to increase
the elements that we are adjusting. performance. There are different
We want to decrease in
lengths of taper set ups, but the
These are some factors that can be inflammation, let the nervous
most basic one is where you cut
adjusted when it comes to training system recovery, and get a mental
50% of the volume down, but still
volume/intensity: break from the usual training
maintain intensity in the week
routine.
leading up the event.
Tonnage = Reps x Load

Exercise Selection Resistance

Profile = Range of motion of the
movement, what part of the range
of motion is mostly challenged.
Lengthened/shortened.

Tempo = Time under tension

through the eccentric, isometric and
concentric phase.

Rest periods = Time between sets

can massively influence the stress
and adaption.

Effort = RPE
adaptation
NoShortcuts 09

Training adaption is the result of the application of a

training stress followed by an adequate recovery time.

When looking at adaptation it is typically looked at using

two different models:

The first is the most known model

Capability called “The General Adaption
Syndrome model” and here
adaptions requires a high impact
Training Stress
of training stress for the body to
Adaptation have to rebuild stronger in order to
Alarm Phase resist a higher demand next time it
is challenged.

Time

Capability
Increase in Fitness
Training Session

Net effect on
performance capability
Fatigue

Time

The second model is called “The training to be effective”. If you spend

Two factor (Fitness/Fatigue) model” 15 min practicing your footwork for
and here adaption happens due to the rope-climb your performance
“practice” during the session. As you within rope-climbs will improve and
do more repetitions of an exercise you will be able to perform better
you get better at coordinating the in workouts with Rope-climbs. This
recruitment of the muscles resulting didn’t require any fatigue based
in better performance. A quote that work, but rather just skill practice.
describes this well: “Fatigue is not
always a necessary outcome for

Pursue Personal Greatness Perform

adaptation
I like to think of the 2 models as
Training vs Practice. Training is Capability
about pushing limits physically,
more load on the bar, faster pace
on the bike, more volume in
gymnastics etc. Whereas practice is
lower in intensity, more deliberate
and focuses on how to improve
movement economy within the
movements. Both are key in order to
progress and knowing when/how to Time
program them is what will create the
outcome on the right:

Periodization
is a term used to describe how specifics fluctuate relative to one
you plan and organize the training another to ensure that the athlete
blocks from a macro (yearly) to continually is provided with a
micro (4 week blocks) perspective. stimulus to progress.
It underlines that there are a “red-
thread” in the programming and that
the program is built in a progressive
system where volume, intensity and

Minimum
effective dose
is a principle that we use to the needed recovery time from the
underline the concept of more sessions where they did more than
frequent good training sessions they should end up injured/hits a
leads to better results long term. plateau. We do not need to go to
Often if we train too hard we the maximum every time to create
also need a longer recovery time adaptation. Many good sessions are
before we can train hard again. always better than a few great.
Typically, people who do not take
Succeeding with
this program
Quality over Consistently Stay in your lane
intensity good rather than Don’t get caught up in anybody
How you move is more important
occasionally great else’s game, you focus on you and
than how much you move. Minimum effective dose is key. your progress.
Rather keep 5% in the tank instead
Self-regulation of overreaching.

Listen to your body. We deliver what you want the

most rather what you want right
now. What you want the most is
The devil is in the improvements, steady progress and
detail feeling good. We deliver this using
Be deliberate and pay attention our rigid and structured system.
to set up/reps/tempo/intensity What you want now is to smash
described in the program. yourself in Metcons all day, which
there is a time and place for, but it’s
not the way forward in our belief
system.
 NoShortcuts 13

LIFESTYLE
BASICS
The time spend training during the week compared to the time outside of
training is important to keep in mind.

The decisions you make and the lifestyle you have outside of training will
affect the performance and results you will get.

3 key elements that you control and which you should be paying attention to
in order to get the most of the training program:

Guidelines for sleep: 8 hours or more (the more the better). Set a goal of
going to bed and waking up within the same time schedule more or less daily.

Guidelines for nutrition: Meal prep weekly to make it easy and simple for you
to get enough good food on a daily basis to fuel your training and life.

Guidelines for stress management: Create boundaries for screen time. Go

for walks. Time in the sun. Daily journaling writing down a few things you are
grateful for, a few things that will make today great and finish of with a daily
affirmation (something you aspire to be).

PLAN YOUR DAY TO

WIN YOUR DAY
This is a sample of Andre’s regular day. Don’t copy it
directly. Instead, use it as an inspiration for planning
the day that will set you on the path to your goals.

8-8:30am Wake up, Journal, Breakfast (meal #1)

8:30-10am Programming and client communication

10-12pm Training session 1 (Podium Chaser)

12-1pm Lunch (meal #2), shower

1-3pm Programming

3-5:00pm Training session 2 (Podium Chaser)

5-6pm Shake (meal #3), recovery modalities, shower

6:30-8pm Dinner

8-10pm Down time

welcome to the noshortcuts
worldwide training team

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