Tuesday, October 10, 2017

Adding "variety" to your programs is simple

for some reason I see a lot of bootcamp trainers confusing variety with randomness.(is that a word) 
Adding "variety" to your programs is simple...it can be changing an exercise,a grip,changing tempos,adding a game finisher, and the list goes on...but this is working within your clients goal oriented Programs...

Consistently taking action and readjusting your goals when necessary is crucial to keeping the momentum going throughout the year....and just in time to spice things up....
This sample below is from the Fall Bootcamp Program... incorporates "Giant Sets" and different work/rest tempos..and it's a great way to get the Bootcampers to Fall Back In Line:)
Note: You can swap out exercises and tweak to your style and group.

Chapter 3: Complex Workouts (Weeks 7-9)
Week 7
Day 1 
WARM UP and CLOSER/Finisher included in workout separated by work:rest tempo

Round 1 30:30 work:rest
Round 2 40:20 work:rest
Round 3 50:10 work:rest

DB/Band Curls
DB/Band punches
DB squat into press
KB single arm swing R
KB single arm swing L
Double KB fwd Lunges
Band tricep Kickbacks
Band fwd tricep extension
Box step ups
Pushups
 ------------
Chapter 3: Complex Workouts (Weeks 7-9)
Week 7
Day 2

WARM UP and CLOSER included in workout separated by work:rest tempo

Round 1 30:30 work:rest
Round 2 40:20 work:rest
Round 3 50:10 work:rest

Rope slams
KB squat
Inchworms
Tricep ext band
Rows Bands (or TRX/ Suspension Strap)
Chest press on Suspension strap
DB side laterals
DB curls
Jump rope
KB swing
 ---------------
Chapter 3: Complex Workouts (Weeks 7-9)
Week 7
Day 3

WARM UP and CLOSER included in workout separated by work:rest tempo

Round 1 30:30 work:rest
Round 2 40:20 work:rest
Round 3 50:10 work:rest

DB Side lateral raises
KB Alt Swing
Battle Rope Alt Slams (or Med Ball Slams)
Band Rows
Jumping Jacks
Pikes on TRX/Suspension Strap
Mountain Climber (or on unstable surface)
Alt Leg Side Lunges
Crunches/any AB exercise
Wide Sumo Squat

You can get the complete done-for-you  Bootcamp Sysytem hin my book ere:
12 Month Periodization Bootcamp Program Manuals.  This is a Game Changer for the Bootcamp Industry ==> Plug n Play
http://smartfitproworkouts.com/bootcamp-periodization-system
  
Have a great week! 
Talk soon,

Rafael


PS....you can come to our gym in Miami Lakes and Experience Bootcamp Live right from us

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