Monday, 23 March 2009

Introduction to the scaled workout system

Not everyone can come in and do all of our workouts at the fully prescribed weight or repetition scheme; that's why we take the first couple of sessions to evaluate the newly joined athlete to determine just what they are capable of. 

Some (OK, most) of these workouts push even the fittest of people to the limits and we want to make sure everyone is receiving safe and effectice training here at SPQR Fitness, but at the same time we want to ensure they are taking each session to the highest possible level.

To do this we are presenting to you the scaled workout system. After your initial evaluation you will be told what cohort you will be working with. Each and every workout will be scaled to a level appropriate for your cohort and once you can easily master them, you will be eligible for promotion to the next level.

In Descending order we present the SPQR Ranking structure (all links are on wikipedia and are work/family safe at time of posting);

Legate - General of the Army (OK, the coach)
Aquilifer - The standard bearers. Able to do all workouts as designed and with good form.
Centurion - Some minor scaling may be required but for the most part the workouts are done as prescribed. Intensity is high without sacrificing form.
Optio - Weights/reps are reduced. Intensity is increased but not at the expense of form.
Legionary - Weights/reps are reduced further. Practice on form is more important than intensity at this stage.
Civilian - New beginner. All workouts are scaled to ability with exercise movement pattern being the most important factor.

Workout Structure - You want me to what?!?!!
Workouts will be structured in a couple of ways. Normally we will look at a strength exercise using a 3x5 or 5x3 rep system. This will then be followed by a short, sharp conditioning routine that will get you moving and in to shape. Finally, the session may finish with a skill section. This is usually a brief 2-5 minute look at a skill progression or a gymnastic movement such as a handstand or planche progression.

Workouts may omit the Strength and skill sections and will just be a slightly longer conditioning session using strength/weight lifting exercises, gymnastics movements and traditional "cardio" based movement in many varied combinations.

You might see the terms "buy in" and "cash out" included in a Workout of the Day (WOD). Basically these are mini-skill sessions designed to warm you up and get you in gear for the workout main. Usually the buy in will involve a related skill to either the strength portion, the conditioning routine or both. The cash out could be related to the prior work, but is more usually an exercies that the coaching staff feel we need to visit ro reinforce the movement pattern a little better. It may or may not replace the skill section of the workout period.

Thats about it. If you have any questions on anything in the above drop us a line using the contact details on our main site and we will be happy to help you out.

Vires et Honestas (Strength and Honour).

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