Our total warm up time = 21.33 minutes.
Our total strength time = 22-27minutes.
Because the whole workout is set to time, we get everything done.
Foam Rolling. This is tissue quality. Most programs don't program foam rolling because it takes too much time. Not us. We spend 20minutes in our orientation teaching new members how to roll. Then it's 5min for 20 spots. All on a timer.
Static Stretch: This is tissue length. 3 1/3min. Common tight spots most people will say awwww, when we address them.
Correctives or Prehab or Activation. 6min. We do the joint by joint approach made famous by Gray Cook and Mike Boyle. This gets your proper muscles firing and gets your stiff joints loose and your loose joints stabilized.
thoracic mobility
scapular stability
hip mobility
lumbar stability
ankle mobility
knee stability
We wake things up and get them firing.
SAQ = Speed, Agility & Quickness
These are timed sprints and agility ladder time. You do your most important things first. You do your fastest things first when you're freshest. Train slow, become slow. Train fast, become fast. Use it or lose it. People get old and slow because they stop doing things to make them young and fast. Our people move fast at the exercises they can do safely. Not everyone sprints, but everyone moves fast in the safest way they can.
We actually use timing gates on top of tripods, to track your start and stop times with a giant scoreboard to show your time when we sprint. We sprint short distances 10-60ft, and do 2 sprints / lead leg, 1x/wk.
When we use the ladder, we keep it simple to 3 exercises. 2 forwards. 1 lateral. 1 with braking. 1 fast. 1 moving sideways.
MB's & Hurdles or Jumps and Core.
In the gym we throw stuff and jump over stuff. At home we jump and do core stuff. This helps teach you to move implements fast and to make your body more elastic and bouncy. Adding the core early is because it's important. If you leave it to the end, it might not get done.
DB Olympic Lifts.
Most adults don't do Olympic Lifts. They're too high risk. We do. We've figured out how to do it safely. I used to take them out for a quarter. People didn't like it. We used to do DB Complexes only in the summer. People didn't like that we didn't do it the other times of the year, so now we DB Olympic Lift (DB Hang Power Clean and DB Hang Speed Snatch / High Pull), year round and DB Complex, 3 seasons.
These exercises make you more bad a**. They physically change your body, bones and hormones. They make you more durable to impact because you have to absorb what goes up as it comes back down. It makes you feel powerful. My clients LOVE feeling powerful.
Strength Training.
This is the main course, but since it comes later, it makes you wonder if it's really the main course. These are our pushes and pulls. We do a hinge, squat, push & pull. We have linear days (sagittal plane-front to back) and lateral days (frontal plane-side to side & transverse plane-rotational). Basically pushups on 1 day and overhead presses on another. 2-leg squats on 1-day and 1-leg squats on another. DB Rows or TRX Rows on 1-day and Chin Ups or DB Pullovers on another.
We use DB's. We build up to 55% of our body weights. We use time, reps, intervals, density circuits, compound movements, pairing, supersets, circuits. Whatever makes sense to get the result we're chasing.
Basically this is when we build muscle and decrease body fat. When we make you stronger and more injury resilient. This is when we change your body and change your life.
Conditioning.
People love to leave sweaty, winded and exhaustive. They want to leave it all on the floor. In the gym we run (base running, multi-directional relays and triathlon relays).
At home, we do some sort of burst or mobility activity paired with a plank activity in a density circuit, which means get as many rounds of 2 exercises as you can in 3minutes.
Calf Training.
In the history of CYBBC we may have had 3 calf strains. That was enough to make me realize we needed to do some direct calf training because the program wasn't good enough if people were getting strains. Next I'll be figuring out how to add arm & wrist training to address elbow strains, that have also happened a handful of times in our history.
Nobody complains. Everyone loves have great calves and feeling more efficient and faster walking, running, sprinting and jumping.
I imagine no one will complain if we do direct arm training.
Static Stretch Cool Down
High Performers know how to ramp themselves up to do WORK
AND
they know how to ramp themselves down, so they're calm and grounded.
We do 2min of stretching at the end to transition back to the real world, so we're not too crazy for everyone that didn't just train like an athlete.
Plus I do a little beach stretch relaxation technique on the last workouts of the week, to make it extra special and remind you of how good you can feel in just 30seconds.
Pick Up Equipment
I budget 2 minutes to clean up the gym or your home gym space. It all counts towards your cardio goal.
Cheer
I share a closing message to tie in what you did, to our themes for the day, week, phase, quarter and/or your goals.
Then we do a high five, low five or hands in cheer when we're in the gym or tap our chest, glutes or do a virtually hands in cheer when we're at home.
That's a lot of work and it's only 60minutes.
Unless of course I talk too much or demo too long. Then we might have to add a couple of minutes. I am an Alves.
Monday begins our Q2 Programming. Phase 4 is 4 weeks long and runs from 3/24 to 4/17.
Registration is open.
Happy 1st day of spring. Everyone's ready. And we're ready physically for it.
Come get ready for summer with us.
Mike
p.s. here's the link to register or share if you know someone who might love what we do.
p.p.s. if you're looking for private training and/or program design, reply and let me know.
