Programming 101: Part 2

Sorry about missing the post yesterday. It was a busy day and by the time I got home from teaching school and coaching at CrossFit I was bushed. Gave my boy a hug and we crawled in the sack together. Lights out by 9:10

Last time I discussed the importance of knowing your clientele as the paramount starting point of beginning your programing stage. The next factor involved revolves around the facility and equipment you have available and at your disposal. Anyone can plan the greatest workouts with an unlimited amount of equipment, but what do you actually have that you can use on a daily basis? Do you have enough bars to have a barbell oriented workout? Medicine balls? Plyo boxes? Weight plates? Dbells? The list goes on and on.

With those 2 major points out of the way you are able to actually sit down and start doing some program mapping. I like to get a big desk calendar and begin by breaking my year into phases. Essentially I create an annual plan. The annual plan does have flexibility to it in order to accommodate fluctuations in training, rest, recovery, holidays and a million other factors. The annual plan has to be fluid, yet still remain in some semblance of form.

It is now time to decide on the direction and items that you feel are important to the growth of the group, yet still allow for individuals to excel and move forward at their own pace. Workouts will planned into achieving the long term goal of that years programming. Obviously the ultimate goal is to increase fitness, longevity, health, etc. By long term goal I mean where do I see my clients in terms of ability and fitness by the end of that year. What skills do I wish for them to be proficient at and which ones can be placed on the side for the time being. For example; we have currently spent a lot of time working on the clean movement to increase proficiency of picking up weights. Without rack stands this is a necessity for us as we do not wish to waste energy fighting with a weight when that is not the point of the workout. As a result we have seen cleans in seminars, on lift days, in metcon's, and will continue to see for a long time.

Summary:

1. Know the clientele you are working with and their goals

2. Know the limitations of your facility

3. Set long term goals and short term goals based on where you want your clients to end up and what you feel is of the greatest importance for them to learn.

Choose 1 or 2 rounds for time

50 Plyolunges (25 per leg)

40 Push Press guys @ 65 gals @ 45

30 Sit Ups

20 Hip Smashers

10 Chest to Deck Push Ups