Are You Ready for the Open? Open Preparation Programming Available Now! - FITNESS PAIN FREE

Are You Ready for the Open? Open Preparation Programming Available Now!

Amanda-ALlen-1Well, the dates for this year’s open and regionals level competition are now up.  It’s happening!  The first open workout is scheduled to be announced February 26th 2015.  At fitness pain free we’re starting our pre-season preparation.  Month’s of off-season skill and strength work are starting to be blended with more conditioning work specific to what we’ll be seeing at the open this year.  We’ve spent the past 9 months building efficiency with gymnastics skills, olympic lifts and building baseline conditioning to carry us through the competitive season.  

We can never be completely sure of what will pop up in the open but if previous year’s events are any indication we can have a pretty good idea.  Doublets, AMRAPS with an average time of 10-12 minutes, snatches, clean and jerk, burpees and box jumps are all something we should be getting mighty good at.

This month’s programming is really getting specific.  If you’re wondering how to progress from off-season training to in-season, here’s how I do it.  If you don’t have a plan for training the last 2 months before the open, I’ve made the plan for you.  Check it out with the link below.

To subscribe to the monthly coaching service Click HERE:

What’s New?:

  • Progressively adding more olympic weightlifting into met-con to prepare for the open while minimizing injury risk
  • More dynamic gymnastics skill preparation.  I’m thinking we’ll be seeing more muscle-ups this year.  Be ready.
  • Game plans for workout combos we might be seeing this year.  Build a knowledge database of how to approach your workouts so you’ll have the right game plan when you see the open workouts.
  • Critical and non-critical workouts.  Part of any good training program is knowing when to push and when not to.  I’ve shown which workouts are most vital and which can be skipped if you aren’t feeling good.  This is not the time of the year to be getting hurt.  We’re fine tuning before the open, not starting to get ready.

As always, the fitness pain free programming contains:

  • 5-days per week done for you program for yourself or for your gym with a specific mobility routine for your off days
  • Progressive daily olympic lifting, strength, gymnastics, WOD and met-con that fits into a 1 hour block (More if doing the competitive track)
  • Learn how to easily screen and assess yourself and your athletes and how to correct these faults
  • Warm-ups with mobility specific to the day’s lifting, gymnastics and met-con
  • Fun and varied daily met-con (With partner workouts if you own a gym or have some training partners)
  • A track for competitors as well as average Joe’s and Jane’s.
  • Joint health mobility and injury prevention exercises

To subscribe to the monthly coaching service Click HERE:

To learn more about the Fitness Pain Free Coaching Program click HERE:

Lastly, there will be several new changes to the programming over the next few months.  For one, the price will be going up.  Those who sign up now will be able to keep the same price for the next 6 months.  I’ll be offering different levels of coaching.  You’ll still be able to get the same programming but I’ll be offering options to cater the programming to your own specific goals.  I receive a lot of requests for specific programming to help people return to sport after getting injured.  I’d like to be able to help these people but it’s going to require an overhaul of how I do things.  Stay tuned and I’ll be coming out with the specifics over the next few months.

You’re going to be getting really good at pull-ups and thrusters,

Dan Pope DPT, CSCS

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