One size does not fit all, so why are you following a training program that is based upon this? I see it everywhere…workouts with prescribed weights, reps and movements for the masses. Training is very personal…see what I did there? If you are truly looking to reach your goals to be the best version of yourself then you need a plan that takes into consideration what the current version of yourself is. No matter if the plan is just for you or for an entire gym, training should be built around each unique situation. Am I saying that these mass programs aren’t good or effective? Not necessarily. However, I do believe a well designed program that is made according to your time, equipment, environment, community, strengths, weaknesses and training level will be more efficient, safer and more effective every time. Here are some things to think about when evaluating the plan for you or your gym.
1) Is there a method to the madness?
I have always said, “Programming CrossFit workouts can be very easy…if you don’t give a shit.” I mean, it’s the unknown and the unknowable, so if you just do a ton of different, random stuff all of the time it will work, right? Muscle confusion bro! In the words of Catalyst Athletics founder, Greg Everett, “Being prepared for any random task is not the same thing as preparing randomly for any task.” (Highly recommend this article, “Plandomization”) Look back at the days, weeks and months. What patterns do you see, if any? Is there a progression or path that the plan is leading you down? Anyone can make someone sweat, not everyone can consistently make someone better.
2) What education does it provide for you?
As the saying goes, “Give a man a fish and you feed him for a day; teach a man to fish and you feed him for a lifetime.” You need to take ownership of your training. Be present, understand what you are doing and why you are doing it. If you are just mindlessly following a program, even if you are getting better, what happens if it stops working or for whatever reason you can’t follow it anymore. What now? Have you acquired any knowledge that will allow you to keep going or make the changes necessary? As a coach, I want someone who understands or is willing to learn how their body moves, why it needs to move a certain way and how different types of training bring about change. This allows better communication between coach and athlete on how to shape the training plan for maximizing performance. Gym owners and coaches should be educated on the “why” just as much as the “what” so they can trickle down that knowledge to the members. When everyone is on the same page, this creates greater buy-in, closeness of the community and creates an amazing atmosphere.
3) Are you still a part of the community?
CrossFit and community have always been synonymous. Each box is unique. They have their own vibe, atmosphere and inside jokes. Does your personal plan now have you on the outside looking in? While everyone is having fun working hard together in classes, are you off by yourself or just coming to open gym times? To some, this just is what it is, but I think there is a way to have a personal plan and still be engrained in the gym culture. Pushing through hard workouts together creates a lasting bond.
4) Does it take into consideration your strengths and weaknesses?
As a basic principle, a training plan cannot begin until personal inventory has been taken. Honestly, in any industry, I don’t think any type of plan can begin until you have a starting point. If you walk into a store to buy a TV and the salesperson stated, “I think you should get this model”, without even having a conversation, would you not be confused? Based upon what needs? There were no questions. In the same light, how can a training plan meet your needs if those needs were never discussed? You must have some type of baseline to see where your focus should begin. Testing is a great way for this, but in many instances doesn’t serve the purpose it should. Don’t do testing if you are not prepared to use the data to change, modify or intensify your game plan. On a similar note, training programs for an entire gym must be specific to that environment. If the same plan is provided for every gym that signs up, it cannot address the individual needs of that community. If there is no inventory taken and no specialized plan based off what that inventory is, then you are just training to train, not training to reach your or the gym’s full potential.
5) Does it take into consideration your specific movement patterns and technique?
The reason why I can’t lift a particular weight in a snatch and the reason you or any other person in the gym can’t lift it can be for very different reasons. I might be sabotaging myself off the ground where the next person might be missing the launch point and another person merely might just not have the strength to make it happen. A blanket program does not address these different needs. Just throwing out different complexes, EMOM’s or build in weight formats will help some, but actually can be very counter-productive for others. There is a way, even in a group or gym setting, to address these individual needs. Several different platforms exist to allow video review in a community setting that will allow specific feedback. Don’t settle for anything less than the best option for your success. The best coaches and programs in the world can provide appropriate progressions for each individual within a group setting.
Never forget…You are unequivocally, incomparably, extraordinarily, uniquely, you. Get a training program for you or your gym that embraces that.