This type of programming is typically prescribed when muscular endurance is the goal. Muscular endurance can be programmed as A) higher rep ranges within a given set, B) inclusion of several exercises stressing the same muscle group, or C) a combination of the two. Typically, a lighter weight or load is prescribed for muscular endurance focused training. Heart rate will likely stay elevated – and may even reach the Orange Zone – depending upon the volume (sets x reps) and the muscle group at play – This is especially the case in a block that includes rowing as part of a "do multiple exercises in a row without rest" series.

Performing the same or similar movement pattern with the loaded version performed first with resistance at a controlled pace for strength development followed by the exercise that is performed more explosively to target power development.

These types of exercises are single sided movements. The primary benefit is it trains both sides of the body equally which helps avoid overtraining the dominant side, helps to correct muscle imbalances, improves balance, enhances core activation, and aids in injury prevention.

A foundational movement performed by flexing at the hips and the knees to lower the body towards the floor while keeping a neutral pelvis and proud chest. A ____ is the ability to sit low with the chest upright and move through a full ROM at the hips and knees.

Three Pillars of this C include:
Empathy/Why
Trust
Authenticity

This type of training is a widely utilized programming tool that typically focuses on muscular endurance and / or muscular strength. Because members choose their own pace and when and how long they rest, this training style can be enjoyable for many exercisers as it allows them full autonomy to determine the intensity of the block or round.

This programming style involves doing enough of a given stimulus to warrant a passive recovery. Lifting heavy enough, moving quickly enough, and then resting for a self-selected amount of time so that the same set can be performed again.

Allows for different ways to accumulate volume and cater workout to a member's individual goals/needs. Each member will need to determine how many reps they need to perform to reach Point of Fatigue (POFatigue) and that can change throughout a block/round.

A ____ is a split stance movement where the torso stays perpendicular to the ground as the back knee is lowered and the front knee bends to 90 degrees simultaneously. Any movement that requires the separation of the legs while keeping the upper body upright and stable.

The Three Pillars of this C include:
Confidence
Cues
Vocals

One common example of this programming principle in action is a training method called an EMOM, or Every Minute On the Minute. In an EMOM style workout you perform a set number of repetitions of an exercise at the start of the first minute, and then recover for the remaining time before performing another exercise at the top of the next minute. EMOM workouts offer a fun and creative way to manipulate your work:rest ratios within a template and allowing the individual to decide how challenging the work is and how much recovery they receive based on the pace they set.

Exercises incorporating essentially the same movement pattern, but with the loaded version performed first with resistance at a controlled pace for strength development followed by the stability exercise to challenge the body’s ability to maintain movement control while fatigued to help reduce the risk for injury. This can also improve muscular strength, joint stability, and balance.

This type of programming involves gradually "putting an exercise together" or gradually "breaking an exercise apart" to promote proper mechanics of a complex movement pattern.

A _____ is a flexion/extension bend at the hip joint performed while keeping a neutral spine and only a slight bend in the knees. The ____ is one of the more complicated movement patterns to do correctly! The ____ is named this way for a reason... literally move as if you have a _____ over your hip joint.

The Three Pillars of this C include:
Know the Members
Know the Template
Know the Movements/Exercises

Prescribed to train / improve muscular endurance. They are also designed to increase training volume and muscle overload within a session, and typically involve training similar or opposing muscle groups within the same set or block.




















The active recovery should allow the member’s heart rate to partially recover back down to the Green or Blue Zones. This recovery in heart rate is indicative of metabolic systems partially recovering and replenishing, ahead of the next intense work period. Theoretically, this allows members to perform difficult or close to maximum efforts during the next exercise. There is some evidence to suggest that active recovery within and between sets increases the length of time exercisers can perform without reporting fatigue and/or losing power output.










Work & Active Recovery

A methodology of training a muscle group to near failure to promote muscle hypertrophy in an efficient way. Typically involves low rep in set #1 to high rep in set #2 for strength/endurance, or high rep in set #1 to low rep in set #2 for endurance/strength.

This type of programming varies the speed of the same movement in three different ways, typically within the same set.

_____ involves moving external weight away from the body or moving the body’s center of mass away from the ground. _______ can be horizontal or vertical. In contrast, ______ involves moving weight towards or moving your body towards an object. _____ can also be vertical or horizontal.

The Three Pillars of this C include:
Movement Analysis
Ask, Show, Tell
Follow Up

This type of training is particularly effective with muscular endurance and HR based training. There is a focus within the block that drives volume or heart rate, and then a "base" exercise to recover minimally following the first movement.

Specific to rowing program design. Similar to work and rest.

Smaller sets are built within a larger set, with rest increments that range from 5-30 seconds. Allow more weight lifting for the same overall volume. Members should reach Point of Fatigue (POFatigue) with good form and then take a brief recovery before attempting to perform a few extra reps.

This movement involves transferring power from the lower half of the body, through the core, and out through the upper body. Requires head-to-toe stability and trains the body to move as one unit rather than separate halves.

The Three Pillars of the Congratulate C include: