Being that the week is almost over and next week marks the beginning of our new training/programming template. We’ve had all week to answer questions regrading the programs which no body seemed to have, but now that next week is day’s away we’re getting a flood of questions many being the same ones. Therefore this post is intended to hopefully answer those questions and put things as simple as we can.
First of all the new “Goal-Based” programming is meant to be exactly that, based on YOUR goals. What are your wanting to accomplish or achieve with your fitness. It seems the misconception that seems to be popping up the most regrading the three program types (Essentials, Performance, Competition) are based on an athletes ability level or how challenging the athlete wants the program to be. This couldn’t be further from the truth. Each program will be equally challenging and equally beneficial, just designed and geared towards your own personal goals. All three programs will incorporate our same philosophy we’ve used since the first day we opened Surge Elite Performance & Fitness (Constantly Varied, Functional Movements, Performed at High Intensity).
“Performance” vs. “Competition.” The main difference here for the athlete following the “Competition” programming, is that their #1 goal is for Functional Fitness to be their “Sport.” This is for the athlete who want to prepare themselves for the Functional Fitness Open and Regionals, it’s not meant to be followed by the athlete who eventually would like to “someday maybe sign up for a Functional Fitness Competition.” The “Performance” programming will still consist of all the same gymnastics, Olympic lifts, plyometrics, running that we’ve always had in our program.
To help clarify the programs here is a three day example of what the programs will look like.
Day 1:
“Essentials:”
1) 4 sets of:
Front Squat x 6-8 reps @ 30X1
Rest 45 seconds
TYL x 8-10 reps each arm @ 2110
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
2) For time:
Row 1000 Meters
immediately followed by,
3 Rds of:
Dumbbell or Barbell Thrusters x 15 reps
100 Meter Run
“Performance:”
1) 4 sets of:
Front Squat x 3-5 reps
Rest 10 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
Rest 3 minutes
2) For time:
Row 1000 Meters
immediately followed by,
3 Rds of:
15 Thrusters 95/65
30 Double-Unders
“Competition:”
1) 3 Rds NFT:
Handstand Walk x 15 Meters
L-Sit x 30-35 seconds
Butterfly Chest-to-Bar Pull-Ups x 10-12 reps
(work on speed and efficiency)
2) 5 sets of:
Front Squat + Jerk
Rest 3 minutes
3) 3 Rds For time:
15 Handstand Push-Ups
30 Kettlebell Swings 55/35
Rest exactly 5 minutes, and then . . .
4) 3 Rds For time of:
10 Shoulder to Overhead 135/95
50 Double-Unders
Day 2:
“Essentials:”
1) 3 Sets of:
Good Mornings x 6-8 reps @ 3011
Rest 60 seconds
Supine Rows x 8-10 reps @ 2111
Rest 60 seconds
Plank Hold x 30 seconds
Rest 60 seconds
2) 3 Rds For time:
300 Meter Run
10 Man-Makers 30/20
“Performance:”
1) 5 Sets:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes
2) 3 Rds For time:
300 Meter Run
10 Man-Makers 40/30
“Competition”
1) 3 Rds NFT:
Double-Unders x 40-50 reps
Toes to Bar x 12-15 reps
Box Jump x 10 reps
(quick cycling, hips open with feet on the box – practice cycling this standard)
2) 5 Sets:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed
Work only as heavy as perfect mechanics and good speed will allow. Build over the course of the 5 sets from approximately 70-90%.
3) 4 Sets:
Snatch x 5 reps as quickly as possible
Rest 2 minutes
Each set must be UNDER 20 seconds. Start light, and build a little each set . . . but don’t let the time exceed 20 seconds.
Example: 115 (12s), 125 (13s), 135 (16s), 145(19s), 145(18s)
4) For times:
25 Pull-Ups
Rest 30 seconds
20 Pull-Ups
Rest 30 seconds
15 Pull-Ups
Day 3:
“Essentials:”
1) 3 Sets:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1
Rest 45 seconds
2) 3 Sets:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
Burpees x 5 reps
Kettlebell Swings x 10 reps
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.
“Performance:”
1) Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts
2) 3 Sets:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Burpees
5 Ground to Overhead 135/95
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.
“Competition:”
1) Build to a heavy-ish Deadlift x 3 reps
Not proving anything here, just getting yourself prepared for the next section.
2) 3 Set For times:
3 Deadlift 365/245
7/5 Muscle-Ups
Rest 3 minutes
Be smart here. If these loads are too heavy for you, scale to a load that is heavy, but manageable for 3 reps.
3) For Max Reps:
2 Minutes of Rowing for Calories
2 Minutes of Hand Release Push Ups
2 Minutes of Wall Ball Shots 20/14
Rest exactly 4 minutes, and then . . .
4) For Max Reps:
2 Minutes of Rowing for Calories
2 Minutes of Double-Unders
2 Minutes of Ring Dips