How to Approach Programming

Daniela redefines HARD WORK #lovethestruggle

    Programming for CrossFit has always been tricky.  Less so for the elite athlete, as these individuals generally have a high level of competency in all the movements and have fewer weaknesses.  They also have very clear and defined goals that focus primarily on performance and improvement in the sport of CrossFit.  Success and failure is easily defined by numbers and repetitions, PRs and podium finishes. 

   But programming for the “other” 99% can be quite challenging.  Goals are not so easily defined for most of us.  Even the goal of “losing weight” is an ambiguous notion because what happens when we reach a target weight or size?  Do we stop?  Do we lose our passion because we have hit our goals?  An athlete’s mission is NEVER fulfilled because they are always chasing one more kilo, on more rep, one more second faster.  But we can’t lose weight forever… we can’t decrease our waist size forever, right?

   And still others have psychological / emotional goals.  They want to build confidence through their accomplishments in the gym.  They want to develop their courage outside the gym by constantly facing and conquering their fears INSIDE the gym. 

   In addition, this group possesses an extremely wide variety of strengths and weaknesses.  Some will love to lift weights, while others prefer to run for miles and miles.  Some have relatively no problem mastering bodyweight movements, while others struggle to perform an air squat and a push up. 

   So how do we, the coaches, ensure that our programming is meeting the demands of every one of our members?  Here are some things that I believe are absolutely essential to consider:

-          Get experience.  Tons of experience.  Programming is not rocket science but there is absolutely an art to it.  And understanding how to properly apply your programming to your gym will take lots of time and lots of work.  While there are obvious guidelines we all follow to ensure attention is paid to energy systems and applied anatomy, there are also some aspects that a coach / programmer can only develop over time.  The best programs in the world all vary tremendously, many being forged through trials of time and application.  Science should never be ignored, but experience is invaluable.

-          Program for YOUR gym.  Take a real good look at your members and what weaknesses seem to be reoccurring most frequently.  Address the weaknesses repeatedly, as even those who do not have this same weakness can still benefit from this work.  For instance pull ups.  Many people have fallen victim to the banded kipping pull up as their de facto method of pull ups.  As a result they never develop the strength necessary in obtaining the all-important strict pull up.  Therefore, addressing strict pull ups with the gym on a weekly basis for at least 2-3 microcycles can have great value.  Ring rows, strict banded pull ups, KB rows, and negatives can work for your beginner and intermediate athletes while inverted rows, heavy KB rows, and weighted pull ups can improve even your most advanced athlete. 

-          Be constantly varied but do not be random.  How on earth can anyone improve at anything if you are constantly throwing random exercises that change drastically day in and day out?  Like I said, keep your programming varied but repeat the basics enough that people are given adequate time to master these movements.  This will allow them to progress to more advanced exercises and improve their fitness even more. 

-          If you cannot coach it properly, DO NOT PROGRAM IT.  You went to a weekend seminar?  You watched a YouTube video?  That is awesome… now go seek out a hundred more coaches to work with you, go through the movements on your own for a few years, find your own flaws and fix them, spend time training with people better than you, THEN you can coach the movement. 

   These are just a few points that I believe need to be considered before you take the reins to program for your gym.  Like I said, it is a challenge but one owners and coaches like me absolutely love.  To me, programming for my members is a huge part of the connection I feel with each and every one of my members.  It is part of the bond we develop, and why my members know their interests and reaching their goals – no matter who they are – are my number one priority.