Wednesday, January 18, 2017

How we program the S&C class


We've recently had a lot of interest from the community in our S&C class. With the new option of Jordan's new Strength and Power class, I figure I should remind everyone how we structure our S&C class.

Our S&C class is our general purpose "get strong and fit class". We know that many of you have busy lives and can't get in to the gym every day for a structured periodized program. We also have many who are fixed on a MWF schedule, some on a TTh schedule, and add to that to new people who come in on at random (Poisson) times. How do you create a smart program to account for that much variability?

1 - Frequent revisits to fundamental strength movements


The most important part of our programming is the strength work that we start every day with. We have a small set of fundamental movements that we revisit often. Having lots of practice and progressive overload (go heavier each time you lift) is the best way to get strong. We have you lift heavy sets every day as the core to our programming.

2 - Periodization on the strength program


We cycle through hypertrophy, strength, and power on a monthly basis in the strength program. Whether we assign 8's, 5's, 3's, 2's, or heavy singles, we want each set to be hard for you. The best way to benefit from the periodization is to keep a log so that you know what heavy is for you at each rep scheme. When you're new, you may have to experiment, but as you gain experience, you should have a good idea of this.

3 - Alternating between strength and conditioning work


Our main workout alternates between two days of strength work and two days of conditioning work. That means we have a 4-day cycle, and we program 5 days a week, so the weeks cycle through different strength/conditioning patterns. We do that so that a member who usually visits 5-day-a-week or MWF or TTh or any other pattern will get a taste of everything. It also means that some weeks (like this week) have more conditioning work and others have more strength work.

4 - Different kinds of conditioning


One of our conditioning days is monostructural (one main movement: rowing, running, swinging, etc.) long-and-slow day, and the other is a heavier, faster, more intense workout. We are strong believers in spending time building your base with the low-and-slow days as well as building your peak capacity by pushing the intensity. We don't want to revisit that intensity too often so that you don't recover, so we keep the intensity to about once a week this way.

5 - We give you a break as the week wears on


Since you have busy lives, you're usually more worn out as the week wears on. So we slowly lay off the intensity as we move along a week. All else being equal, a Monday workout will be heavier than a Friday workout.

Put all of those cycles together - plus a few others I use just to help keep me honest - and we have a way to give you constantly varied programming to keep things fresh, but to progress your fitness in a smart, planned, non-random way.



Workout

power clean 3-3-4x3
2 TGUs between sets

then

8 rounds
every 3:00
3 C&J - heavy!



Endurance Option

power cleans
2 TGUs between sets

then

8 rounds
every 3:00
3 C&J - heavy!



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