How to get multiple fitness levels in one bootcamp class by Rafael Moret
So you have done all the right things to promote your bootcamp, you are on all the platforms: Facebook, Instagram, YouTube and even Snapchat. There is a big buzz going around about your bootcamp and lots of people are excited. Monday is here and it’s time to workout and here come all the bootcampers and you see Joe a 35 year old man who realized his kids are out running him and needs to get in shape, you have Jill a 40 year old mom of 2 that has not made time to workout in years, Maria.. an avid exerciser that like 5K obstacle races and Robert that plays basketball 3 time per week and workouts out at the gym 4 times per week but want to kick it up a notch and a few more people...some at the same fitness level as other and some at opposite ranges...so what do you do? How can you train all these people effectively in the same workout?
Well, let’s start with the basics. Working out, exercising or training which ever way you like to call it, is about progress. In training terms: progressions. You want to get stronger or you want to go faster or you want better recuperation, not matter how you see it or what the goal...progress is what everyone has in common. So step 1 is to have a system, a system of workouts that can be used to progress, not just a random set of exercises. Why? Because “if you fail to plan, you are planning to fail” All of your bootcamp members are looking for progress and if you do not have a system in place how are you going to help them achieve that progress. So no matter where someone is on their fitness journey, whether they are a beginner or they are an athlete, laying out a plan that has a systematic method to progress is the one universal factor that ties in all of these people.
What about the workout? How can they all come to the same class and benefit?
The truth is that it would be impossible to figure out the right resistance and rep range for multiple fitness levels in one workout, but all these people showed up and they want to workout and as a Coach, you need to deliver. The solution is timed circuits and timed exercisers. I have been personal training for more than 20 years and running bootcamps for more than 10 years and there is one thing I know for sure...Day 1, I can’t tell you if are squatting or performing some pushups, if 10 reps with be right or 15 reps or even 20...I can assure you it will be different for everyone, but I know if I set my timer for 30 seconds and my instructions are for everyone to squat for 30 seconds, it won’t matter. Because Joe, Jill, Maria and Robert will all move at different tempos, and different ranges of motion and all have a different number of repetitions, but I will get their lower body to fire and the 30 seconds will be the same for all of them.
Now you have a universal key that will allow all of them to participate in the same workout. You can add elements of resistance and variety using the timed sets and reps approach. You can control work and rest times and you can incorporate a system of progressions into this format even though everyone may be starting in different levels.
You can lay out a week’s plan if your bootcampers were participating 3 times per week to look like this:
Day 1
WARM UP
Jumping Jack
Push ups
Plank to Pushup
30 seconds of each back to back
30 second break at the end
repeat for 3 rounds
Chest Back and Shoulders
Perform 30 seconds of each move and allow 20 seconds to “ROTATE” in between
stations or moves for 2 Rounds
Break for 90 seconds
Repeat 2 More Rounds
Chest Flyes with Bands
Chest Press with Dumbbells
HIGH BAND ROWS
DB Rows
DB Shoulder Press
DB Side Laterals
Day 2
WARM UP
Jumping Jack
Push ups
Plank to Pushup
30 seconds of each back to back
30 second break at the end
repeat for 3 rounds
Biceps, Triceps and Core
Perform 30 seconds of each move and allow 20 seconds to “ROTATE” in between
stations or moves for 2 Rounds
Break for 90 seconds
Repeat 2 More Rounds
Curls with DB’s
Bench DIPS
Band Curls
Reverse Grip Triceps Ext
Leg Raises
Bicycle Crunches
Day 3
WARM UP
Jumping Jack
Push ups
Plank to Pushup
30 seconds of each back to back
30 second break at the end
repeat for 3 rounds
LEG
WORKOUT
Perform 30 seconds of each move and allow 20 seconds to”ROTATE” in between
stations or moves for 2 Rounds
Break for 90 seconds
Repeat 2 More Rounds
Forward Lunges with DB’s
DB Sumo Squats
Step Ups
DB Narrow Squats
DB Single Leg Stiff Leg Deadlift Right
DB Single Leg Stiff Leg Deadlift Left
Now in week 2 you can add some progressions, more resistance for individuals, more work time, less rest time but the goal is to create progress.
To add variety you do not need to be excessive, 5 more seconds of work or 5 less seconds of rest is variety
These 2 elements would allow multiple fitness levels to not only participate at the same time but also benefit from your bootcamp while all attending the same class.
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