Programming Updates March 2021 Post #1

Wow! It’s been a whole year since we had to go virtual and do zoom TT classes. Can you believe it?! Though we’re still all GeTTing thru iTT, we as your coaches are very proud of your commitment, dedication, and resiliency throughout this past year. It can be challenging to see at times, but change often breeds opportunity. Your response to that change matters in the context of your goals, your journey, and your life.

 

Speaking of new opportunities, our programming is going to be shifting gears. This isn’t happening RIGHT AWAY as in next week. We want to communicate with you about what we would like to do and why we would like to do it, so that if you have any questions or concerns, we can listen. Our focuses are going to change from high intensity, work at a high threshold of your capacity, or doing complex movements under duress to lower intensity conditioning workouts and increasing top end strength. Specifically, we’ll be extending the time of our workouts and performing these workouts at a lower intensity than we have been. These workouts will mainly target the aerobic system, which means that you’re able to sustain this work for a long period of time. This means that we’ll need to PACE the workouts appropriately, so we don’t have to stop and come up for air in the middle of the workout. Both of these elements, aerobic workouts and strength, require testing. We promise we’re not going to completely “forget” how to go fast; it just won’t be a priority.

In addition, we’re going to re-visit our top end strength. However, we’re going to do this a little differently with our upper body than our lower body. In the context of our lower body, we’re going to use the squat and deadlift as our main lifts. We will also be adding in some single leg stamina work as we get closer to the outdoors in preparation for running. This will come in a variety of different forms including lunges, split squats, step-ups, crazy plank variations, and calf raises of all forms. For upper body, we’re mainly going to be using calisthenic movements (A.K.A. push-ups and pull-ups) as our strength building tools. For those of us whose goal is to get a strict pull-up by the end of the year, this is the opportunity to hone in on that specific goal. We’re not guaranteeing that everyone will have a strict pull-up by the time we’re done, but at the very least, we’re going to have MEASUREABLE results.

Measuring results provides you with a way to track progress. Tracking progress helps you recognize if you’re on the right track to your target goal. First, YOU need to make a goal. If you’re reading this and you’ve just read that we’re about to mainly work on push-ups, pull-ups, squats, deadlifts, and long duration cardio what would your goal be? Go write that down now! With push-ups and pull-ups, its often difficult to assign a numerical value to how much we’re “lifting” compared to a barbell. For barbell work, it’s easier to add and subtract loads by taking on and off plates. For push-ups and pull-ups, we can’t cut off a body part and then put it back on. So, in an effort to keep things measurable and to hold you accountable for your progress, we’re going to test how much we can “push-up” and how much we can “pull-up” [Click here to understand more about how we’re going to measure this]. This way, we can learn where we’re at for these movements and we can begin working on them outside of conditioning workouts where there is often TONS of volume of pull-ups or push-ups.

We’re very excited and slightly giddy to be switching gears into this phase of training because how much potential you all have. Let’s do this!