When it comes time to do the WOD or MetCon, scaling and modifying up or down to find the appropriate level for each person is discussed and implemented. This is how each person finds what is best for them to get the intended stimulus of the workout and progress at their pace. This protocol can be carried over to the other sections of class.
You might think your programming already does this to a certain extent, but let’s take a closer look at some specific things within each of these training modalities:
Strength: work to rest ratios according to strength levels
Olympic Lifting: technical ability in multiple rep sets
Gymnastic Skills: work according to phase of skill development
Conditioning: technical efficiency in max effort intervals
Strength
All things being equal with a general level of muscular endurance, the more you lift relative to your body weight the more rest you need in between sets. When people first begin consistent strength training they can not yet lift heavy enough to necessitate the prescribed amount of rest. After the completion of a set these individuals likely feel ready for another set in as little as 30 seconds usually because of the technical limitations of learning a new movement and/or simply not being accustomed to lifting things that feel heavy.
On the opposite end of the spectrum, for those that can lift over two times their body weight in something like a back squat will need the prescribed 2-5 minutes rest between sets depending on the percentage and rep range. So how do you program for both of these extremes as well as the areas in between within a class? It can be challenging, but definitely doable.
Example of single rep Back Squats in an 18-minute time frame:
Scaled: Individuals that do not know their max or it is below their body weight. Every Minute on the Minute for 18 minutes complete 1 x Back Squat. This gives them 18 repetitions to work on their technique and begin to understand the weight they can lift.
Rx: Individuals that have a max over their body weight and up to 1.5 x their body weight. Every 90 seconds for 18 minutes (12 sets) complete 1 x Back Squat beginning at 75% and building every 3-4 sets.
Rx+: Individuals that have a max of 1.6 x their body weight and above. Every 2 minutes for 18 minutes (9 sets) complete 1 x Back Squat beginning at 80% and building every 2-3 sets.
Everyone is working together, for the same amount of time and in accordance with their strength level.
As a coach, this might seem overwhelming but remember that it is not guaranteed you would have all three of these levels in every class. Here are the keys to managing this successfully.
Clearly define what the levels are so there is no grey area
Write down the times at which each group would do another set. For this example, everyone would begin at 0:00, Scaled would then go every minute, Rx would be at 1:30/3:00/4:30/6:00/7:30/9:00/10:30/12:00/13:30/15:00/16:30, Rx+ would be at 2:00/4:00/6:00/8:00/10:00/12:00/14:00/16:00
Utilize a coaching EMOM. 18 minutes gives you 18 opportunities to individually coach the members. If there are 18 people that is at least once with each person, 9 people is at least twice. As you get more comfortable managing this 18 minutes this could give you 36 opportunities especially with single reps.
Just like anything new, it can take a few weeks for members to get used to this format but they will pick it up. How you present it to them and effectively manage it can speed up this process.
“There is a way, even in a group setting, to address the individual needs of the members. ”
Olympic Lifting
Programming touch n’ go high reps and/or high rep complexes for beginners can be very detrimental to their progression. On the other hand, if our goal is heavy barbell cycling, having short rest periods for those that have a max over 1.25 x their body weight in a clean does not allow them to appropriately recover in between sets. Let’s take a closer look of how to implement these different levels within a class setting.
Example of barbell cycling with a clean in a 15-minute time frame:
Scaled: Individuals who do not know their max or it is below their body weight. Every Minute on the Minute for 15 minutes complete 2 x Hang Power Cleans. This allows them to still work on stringing reps together, but in a very small dose and with the same movement. This gives them 15 sets (30 reps) to work on their technique and understand what weights they can do.
Rx: Individuals that have a max over their body weight and up to 1.25 x their body weight. Every 90 seconds for 15 minutes (10 sets) complete the complex of 3 x Deadlift + 2 x Hang Power Cleans + 1 x Hang Squat Clean. Begin at 65% and build every 2-3 sets.
Rx+ Individuals that have a max over 1.25 x their body weight. 15 minute time block to reach the heaviest weight on the complex of 3 x Deadlift + 2 x Hang Power Clean + 1 x Hang Squat Clean. They can rest as they need to in between sets. The recommendation would be 6-8 attempts within the time frame.
Utilize the same keys to success as mentioned in the strength section. Clearly define the levels, write down the times when the different groups do another set and implement the coaching EMOM.
Gymnastic Skills
Skill progression has five main phases:
Strength needed
Acquiring the skill
Build under no fatigue
Build under general fatigue
Build under specific fatigue
Within the skills section of class it is possible to program for each of these phases.
Example with pull-ups in a 12-minute time frame:
Scaled: Individuals who do not yet have the strength to do a pull-up or can only do 1-4. Every Minute on the Minute for 12 minutes complete 3 x Snatch Grip Bent Over Rows. This barbell movement is the strength marker for pull-up strength. If you can do 1 rep of this movement with 75-80% of your body weight then you should have the strength to do a pull-up. You can use a formula to estimate your max based off of these 3-rep sets to see how close they are. For those that can do some pull-ups, this focus on increasing strength will help them build more reps.
Rx: Individuals who can do 5-9 unbroken kipping/butterfly pull-ups. Every Minute on the Minute for 12 minutes complete 3-6 x kipping/butterfly pull-ups depending on what your best max set is…should be around 60-65% of your max set (if your max set is 8 then do 5 each minute)
Rx+: Individuals that can do 10+ unbroken kipping/butterfly pull-ups. Every 2 minutes for 12 minutes (6 sets) complete 300m/240m Row then max pull-ups until the 90 second mark, this leaves 30 seconds rest between sets.
Utilize the same keys to success as mentioned in the strength and olympic lifting section. Clearly define the levels, write down the times when the different groups do another set and implement the coaching EMOM.
“You are capable of so much more than you think. ”
Conditioning
There is an ideal technique to rowing, running, skiing and biking just like any other movement. The more efficient you are the better you can get a true test of your long, middle and short duration fitness levels. Particularly when looking at max effort intervals, these sets will affect the beginner and seasoned member much differently. Similar to strength training, beginners do not yet have the mechanics to reach the intensity level needed to necessitate the prescribed rest. You can program for both of these extremes within the conditioning section of class.
Example with rowing in a 15-minute time frame:
Scaled: Individuals that do not at least know their 500m and 2k row times and/or have a 500m time of over 2 minutes or 2k time of over 8 minutes. Every 3 minutes for 15 minutes (5 sets) complete a 1:45 easy pace row focusing on technique and finding out what consistent pace they can row, this leaves 1:15 rest. Also a great opportunity to coach them on understanding paces, stroke rate, etc.
Rx/Rx+: Individuals that are sub 2 minutes for a 500m row and/or a sub 8 minute 2k row. Every 3 minutes for 15 minutes (5 sets) complete a 45 second max effort pace row, this leaves 2:15 rest.
This format with these groups also allows people to double up on rowers if needed because of number of rowers and your class size.
Utilize the same keys to success as mentioned in all other sections. Clearly define the levels, write down the times when the different groups do another set and implement the coaching EMOM.
Mindset Shift
A huge takeaway from this philosophy is breaking free of the tunnel vision view that limits how you can logistically organize sections of class. It might take more preparation, more coaching, more of the why to members, but it can ultimately help take your community to a higher collective level and create an amazing atmosphere of success.
GO BEYOND.