Often when you head into the House, or even go to another gym, and you look at the workout that is presented to you. You often think “WTF is the coach thinking”?
Most of the time, you are probably thinking “they have rocks in their head if they think we can do all of that”?
Well there is actually a system to how programming is done. Most gyms will use different formats and we will illustrate how we do it here at 808.
We break it down into 4 Components:
We follow all four of these heading’s that helps drive what the focus is for the workout. To break it down for you, and give you an sneak peak into how we cook up the workouts, whether it is ZUU30 or LIFT, let us have a look at it in more detail:
Mechanics means at its basic meaning, “What is the exercise movement”, “How do we preform it” and “what are the regressed variations for each”. Then comes the instruction on the mechanics. E.g The Squat. Chest out, shoulder back, head up, Then we look at problem areas and as coaches we find the solution to work best for you to get the outcome of the workout.
From here we look at focusing on repetition of movement and to make sure that whether it is your 1st rep or 100th rep, the form is still the same. We use various systems to format this e.g EMOM (Every minute on the Minute)
Now we focus on formatting a workout or series of workouts to replicate this over and over again. Now this can vary depending on what the goal of the workout is. Sometimes our focus will be on teaching a new movement so we work on EMOM workouts to keep the consistency and mechanics right. If we have the form down pact, we might look at increasing the intensity and creating an AMRAP or something similar to test the mechanics and consistency.
This comes from the coach that you have here at the House. We will give you focus points and targets to hit so you know how hard to push. Sometimes in the system, we will make it a pairs or maybe a 4s workout where you push each other to get the best out of the session.
So here is an example of what we might do:
Wall Ball. Focus on catching under the chin, extension fully at lock out and catch of the WB
Consistency and System:
Look at creating a capacity of 75-100 WB with great form. Use EMOM 10 minutes, complete 12 reps each minute
Look at working for 30 seconds and the member get 30 second rest to be able to complete the aim for the workout.
Pretty simple huh? Thats how we look at programming and testing you all on a daily basis 🙂
Remember there is always a goal to a workout. Sometimes you just have to break it all down to its simplest form.
Keep working hard and see you all in the House