New FPF Performance Training Cycle: How to Progress Kipping Movements into Met-con

This month in the FPF Performance Training Program we’re starting to perform more kipping work.  Undoubtedly in the open this upcoming year we’ll be seeing toes to bar, muscle-ups and chest to bar pull-ups.  So far in the training year we’ve largely ignored these movements.  This was so we could build a solid base of strength, stability and positional awareness.  This month we start progressing kipping movements back in.  They will start as straight sets in order to build technique and endurance and in future months will be injected into met-con.  This way we can build our skill with kipping movements before we throw them into a medley of other exercises while we’re under fatigue.  This way when they show up in met-con we’ll have rock solid technique.

What’s New This Month?

  • Testers: Get a baseline for how competent you are with the most common open movements
    • Wallballs, Thrusters, Chest to Bar, Toes to Bar, Cleans, Snatches, Double Unders, Box Jumps, Burpees, Muscle-ups
  • Max effort strength work: These next few months we’ll see just how strong we can get
  • Gymnastics endurance and kipping work: Chest to bar, kipping, butterfly, high rep sets
  • Met-con with specific heart rate recommendations: Not every met-con should be an all out effort.  Know exactly how hard you should be pushing every time you condition
  • Increasing the complexity and intensity of overhead work

Key Focuses This Month

  • Building strength in the squat, deadlift, overhead press and olympic lifts
  • Continuing to build an aerobic base with more specific focus on movement couplets and triplets seen in the open (Think thrusters and chest to bar)
  • Building endurance and competency with kipping movements
  • Staying Healthy

Here is 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.
  • 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
  • Fun partner workouts on saturdays
  • Joint health, mobility, foam rolling and injury prevention exercises built right into the programming (I take out all of the guesswork)

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All yours for less then $1 per day.  Let me take out the guesswork.

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Excited to work with you,

Dan Pope DPT, OCS, CSCS, CF-L1

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