Design Your Workouts

What makes someone Fit?

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“When it comes to overall fitness you must be willing to sacrifice being the best at one thing”

Does your fitness program enhance these Fitness Aspects?

ORGANIC

(Through any physical activity you can observe measurable changes)

• Cardiovascular Endurance
• Stamina
• Strength
• Flexibility

With training these physical

results routinely happen

NEUROLOGIC

(brain and muscles working together)

• Coordination
• Agility
• Balance
• Accuracy

Can be achieved through practice of skills

Organic & Neurologic

(Requires sufficiency of both organic and neurologic)

• Power
• Speed

Improvements come through training and practive

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What makes an exercise program beneficial?

CV Constantly Varied FM functional movements performed at HI high intensity

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(Don’t compromise form for Intensity)

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intensity

mechanics

consistency

OVERALL GOAL OF YOUR PROGRAMMING

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Increase Work Capacity Across Broad Time Modal and Age Domains

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Force x Distance / Time = Power Output

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(Examples: max lift, 100 pull ups in 10 min or less, 5 hr triathlon, 10 hour 50 mile race)

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Power work

Time

The area under the curve is the work completed. You have capacity at short, medium and long duration events. He or she with the greatest area under the curve demonstrates the most amount of fitness.

Determine the exercise type

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• Cardiovascular
• Any exercise that focuses on cardiovascular endurance body gathers, process and deliver oxygen
• Gymnastics/Calisthenics
• Moving your own body weight
• Weights
• Any exercise which involves moving external weights to your body

Cardiovascular

• Swimming
• Running
• Jumping Rope
• Rowing
• Cycling/Biking
• Jumping Jacks

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Gymnastics

• Push ups
• Pull ups
• Sit ups
• Squats
• Burpees
• Jumping Jacks
• Box Jumps

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• Rope climb
• Dips
• Handstands
• Cartwheels
• Rolls
• Lunges
• Knees to elbows

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Weights

• Press
• Deadlift
• Cleans
• Medicine ball work
• Squats (BS, FS, OHS)
• Kettlebell swings
• Dumbbells

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• Sand bags / Tires
• Snatch

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Added weights to gymnastics moves

(weighted lunges, pull ups, box jumps)

Workout Setups

• Single Modality ( M, G, W)

ex. Run a mile, 100 pull ups, 30 deadlifts

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• Couplet (GW, GM, WM)

ex. 3 rounds of 25 push ups and 25 kettlebell swings which couplet is this?

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• Triplet (GWM)

ex.5 rounds 20 sit ups, 10 deadlifts, 400m run

Time ALL workouts to help create HI:

Workout Structures

Time Priority

(set time, get as much work done as possible)

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AMRAP (As Many Rounds As Possible in a set amount of time ex. 20min or 30min)

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Tabata (20 sec. of work followed by 10 sec. of rest for a certain # of sets)

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“Intensity is what makes the good stuff happen”

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Workout Structures�

Task Priority

(Set the work, complete as quickly as possible)

Predetermined set of rounds and repetitions

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Tier (Reps of 10,9,8,7,6,5,4,3,2,1 of 3-4 exercises)

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21-15-9 (REPS usually 2-3 exercises)

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Count-down/Count-up (1-15 and 15-1, 2exercises)

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Chipper ( A set # of exercises with a set # of reps completed 1 time through)

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Pyramid ( Reps of 10, 20, 30, 20, 10 of 1-2 exercises)

On the minute for a set # of minutes (task and time) ex. For 10 min at the top of every min

5 pull ups remaining time get as many jump ropes as possible

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Complete a Practice Week

Key Points

-Long -G

-Short -W

-Heavy -M

-Light -High Skill

-Fast -Low Skill

-Slow - Single Modality

-No Shoulders - Couplet

-Triplet

4 min AMRAP

Buy in 10-15 burpees ( Less than 1 min)

5 box jumps overs or 10 bench jump overs

7 Deadlifts w/ DB (M 25-50, L 10-35)

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Rest ~

For Time: 40 push ups (Time Cap 3 min)

4 min EMOM

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O: Hallway Run

E: (2) 15 pull ups (4) :30 HS Hold

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