We’re getting closer and closer to the open competition. That means that we’re also progressing our programming to follow suit. We’re currently transitioning from a transitional pre-season into an actual pre-season program. Training is becoming about as specific as it gets to success in the open. Based on what the open has historically contained we’ve got a good idea of what to expect in 2016 and we’re getting ready for it.
- Workouts lasting 5-20 minutes in length
- Statistically the most common movements (Snatch, burpee, thruster, chest to bar pull-up etc.)
- Couplets and triplets (With the occasional chipper)
- Common exercise combinations (Wallball, muscle-up, double under)
- Common weights for barbell movements
- Which energy systems used? Aerobic / Lactate
- AMRAPS, ascending reps, ascending weights
- Dynamic gymnastics and olympic lifting in a fatigued state
We’ve been preparing for this for the past 8-10 months and now is the time to put it all together. Join us for success at the open!
As Always, a Brief Snapshot of the Programming:
- 6-days per week done for you program for yourself or for your box (Perfect for affiliate owners)
- Progressive daily olympic lifting, strength, gymnastics, and met-con that fits into a 1 hour block (I know how important it is to fit the entire class into a 1 hour block)
- Two tracks: One for the average Joe looking to stay safe and get fit and another for the competitive athlete looking for success in the open and at competition. Both tracks fit together well so your average Joe and competitive athletes can continue to train together side by side.
- Learn how to easily screen and assess yourself and your athletes and how to correct these faults. Build efficiency with movement and reduce injury risk.
- General warm-ups with mobility specific to the day’s lifting, gymnastics and met-con (All with video explanations)
- Fun and varied daily met-con that fluctuates across the course of the year to prepare you for the open
- Testers throughout the course of the year to ensure you’re making progress in the right direction
- Joint health, mobility, foam rolling and injury prevention exercises built right into the programming (I take out all of the guesswork)
- Workout notes for each workout with goals, modifications workout intensities and other relevant information
Planning and managing a large class is very challenging. Keep in mind I’m a physical therapist but also a coach. I know how tough it is to fit everything into a 1 hour session and have a class run smoothly. I give the specifics to ensure a smooth class experience:
- How long should the warm-up last?
- When should I start the skill / strength / lift etc.?
- Rest periods between sets
- Intensity zones and explanations of how hard people should be pushing / pacing
- Post-workout mobility
The programming is a monthly subscription service. You can sign up for a monthly charge or save by buying a yearly subscription. Again I’m very proud of my programming and really think it’s a big value for coaches and athletes alike. For a 3 week sample of the fitness pain free performance programming click this link. For more information about the programming and how to get started click the link below:
Click Me for More Information
Excited to work with you,
Dan Pope DPT, CSCS
P.S. If you enjoyed this article then sign up for the newsletter to receive the FREE guide – 10 Idiot Proof Principles to Performance and Injury Prevention as well as to keep up to date with new information as it comes out via weekly emails.