Responsible programming for responsible athletes

jonathan

We’ve programmed multiple daily workout options since 2011.

There are a lot of opinions in the fitness world about the pros and cons of this….(but we all know the saying about opinions and orifices right….?)  Key is that you can make your ideas work for your demographic.  And in general, our demographic trends towards older, busy professional, young family, with a goal to improve health and fitness and longevity.

Our two programming tracks focus on this, via two main points.

1. is that people new to strength training, functional movement and/or high intensity exercise, are able to progress rapidly with a smaller pool of our most productive yet easy to learn exercises via the FITNESS programming.  We’ve found this to be more effective than simply scaling one workout, as some things lose their effectiveness at a certain point of scaling.

2. in our PERFORMANCE programming, you are exposed to more technical skills, heavier loads, and higher volume conditioning.  This ensures more variety to keep the more experienced athlete stimulated and motivated, as well as keep pushing adaptation in a positive and continuous direction.  But the goal of course, is still fitness.  All we’re offering here, is more variety to achieve it.

Yes the FITNESS programming is where all our new members start, and yes many people move from FITNESS to the PERFORMANCE programming after a period of time, but it’s not an expected progression.  Remember that the point of exercise is to simulate physical work, and become better able to deal with that work as a result, and the FITNESS programming could provide that forever, as you are never limited as to the amount of intensity you can generate, ie. just keep pushing harder as you get fitter.

Nothing wrong with the PERFORMANCE workouts being a goal however.  But being able to do them is more than just getting strong enough, or being able to snatch your bodyweight.

No, you also need to be more receptive to coaching and constructive criticism.  You need to have a good grasp of how to effectively build to working weights.  You need to at least know that an alternating EMOM doesn’t mean you try to do both exercises in the same minute…..:)

You need to set a strong example to new members with your movement, your attention during the brief and your interaction with other members.   You need to be setting the standard with your warmups, and your post workout mobility.

You need to understand that you still have limitations and to scale more effectively.

This is a biggie.  Remember, if you are consistently finishing last, you are likely not optimising the workout correctly to your fitness level, plus you maybe setting a poor example to less experienced members.  And while the coaches are obviously still there to help you figure out the best approach to your training, it should never be some sort of haggling arrangement, where you beg the coach to let you do more weight or reps, because you really want to do a particular exercise, or rx the session.  If you are trusted to do the more technical workouts, you also are being trusted to approach it responsibly.

TRAINING JAN 29 – FEB 3

Monday

FITNESS

COOLDOWN

A.

EM x 7

1 Power Clean & Jerk, building from empty bar

(10mins)

B.

Teams of 3,

*1 works, 2 rest.

1200m Run

40 Ground to overhead 45/30kg

1200m Run

40 GTOH 60/40kg

1200m Run

40 GTOH 75/50kg

1200m Run

Max reps GTOH 90/60kg

AMRAP in 30 mins

(30mins + 5mins prep)

10 x Alternating Pigeons

Breathing

*10 x 2-4-6 (2sec in, 4sec hold, 6sec out)

Tuesday

FITNESS

PERFORMANCE

A1.

TGU

4 x 6, alternating

A2.

High Box Step Ups

4 x 6 e/leg, unweighted

A3.

Single Arm Front Rack Carry

4 x 50-60m

A4.

Side Plank

4 x 45 sec/side

*build TGU, carry as able

(18mins)

B.

30 Russian Swings 24/16kg

20 Goblet Lunges 24/16kg

10 Pushups

3 rounds for time

(7mins + 5mins prep)

A.

E2M x 6 (12mins)

3 Front Squats, all heavy

(18mins)

B.

16/10 Ring Dips

16 DB Front Rack Walking Lunges 22.5/15kg

16 CTB

3 rounds for time

(7mins + 5mins prep)

Wednesday

FITNESS

PERFORMANCE

A.

Strict Press

5 x 6, all heavy

A2.

Single Arm Row

5 x 10, heavy

A3

Double under practice

5 x 3-5 attempts

(10mins)

B.

200m Run

10 Push Presses 42.5/30kg

5 Strict Pullups

AMRAP in 7mins

(7mins + 5mins prep)

A1

Strict HSPU

5 x 6

A2.

Kipping HSPU

5 x 10

A3.

Box Jump Overs

5 x 16

(10mins)

B.

100 Double unders
50/35 cal Row
15 Ring Muscle ups

AMRAP in 7mins

(7mins + 5mins prep)

Thursday

FITNESS

PERFORMANCE

A1.

Sumo Deadlifts

8-8-6-6-4, building

A2.

Hanging Knee Raises

5 x 10

(20mins)

B.

30 Wallballs 9/6kg

20 Burpees

100m Farmers Walk 2 x 24/16kg

30 DB Snatch 22.5/15kg, alternating

20 Burpees

100m Farmers Walk 2 x 24/16kg

(8mins + 5mins prep)

A1.

Deadlifts

8-8-6-6-4, building

A2.

Strict TTB

5 x 10

(20mins)

B.

For time:

5 Power Snatch @ 90% of 1RM PSn

10 Power Snatch @ 75%

15 Power Snatch @ 60%

20 Power Snatch @ 45%

(8mins + 5mins prep)

Girl Friday

FITNESS

PERFORMANCE

A1.

Pushpress

Sets of 6, building

A2.

Pull-up tech

- Strict

- Kipping

(15mins)

B.

‘Slam Fran’

21-15-9

DB Thrusters 15/10kg

Slamballs 9/6kg or Jumping Pullups

(5mins + 5mins prep)

A1.

Pushpress

Sets of 2, building

A2.

Muscle Up tech

- Bar

- Ring

- Strict

(15mins)

B.

Fran

21-15-9

Thrusters 43/30kg

Pull-ups

(5mins + 5mins prep)

Saturday

FITNESS

PERFORMANCE

A.

1. Empty bar OH Squat

2. Handstand Kick Ups

3. Double under practice

Alt EM x 12

(12mins)

B.

@ 0:00

2-4-6-8 etc

Russian Swing 32/24kg

Burpees

AMRAP in 5mins

(5mins + 5mins prep)

@ 15:00

20 Lateral Plate Jumps

15/10 Pushups

5 Deadball Cleans or Double KB Cleans

5 rounds

(10mins)

A.

1. Single Arm OH DB Squat

2. HS Walk

3. Rebound Box Jumps

Alt EM x 12

(12mins)

B.

@ 0:00

“18.zero”

21-15-9

DB Snatch 22.5/15kg

Burpee over DB

(5mins + 5mins prep)

@ 15:00

30 Dubs

15/10 Pushups

5 DB Squat Snatch e/arm 22.5/15kg

5 rounds

(10mins)