Now that the dust has settled from our expansion, Steve and I finally have a bit more time to start writing every week. We will be alternating weeks so you guys can get a good change-up in topics and writing styles. I figured this week I would simply give you a bit of insight into what we do at Anchored Strength & Conditioning and what to expect in the classes from day to day and even from week to week.
Our goal at Anchored Strength & Conditioning is to integrate the attention to detail and individualization of programming and coaching for athletes from a personal training context into the fun atmosphere of a small group environment. Our programming and classes from day to day for the general population will consist of three parts: Core lifts, assistance exercises, and metabolic conditioning.
The core lifts of our program are no different than those of any other athlete’s; they involve two or more primary joints and recruit one or more large muscle group areas (1). More specifically, we have power core exercises (the Snatch, Clean and Jerk and their variants) and slower strength core exercises (Squat, Deadlift, Press and Bench Press and their variants). Some days we will be able to incorporate both power and strength core exercises and on others we will only be able to incorporate one and supplement it with an assistance exercise, for time constraints.
Once we finish our core and/or assistance exercises, we have a metabolic conditioning workout that generally consists of a rotating circuit of two to three movements that can be performed repetitively and correctly under fatigue. At the current overall ability level of the gym, this means that the movements are limited to kettlebell swings, rowing, running, jump roping, simple dumbbell lifts, and basic plyometric and calisthenic movements. As our athletes begin to progress with their barbell movements and gymnastics, we will gradually incorporate those into conditioning workouts to make them more challenging and fun. The metabolic conditioning workouts will generally have specific work to rest ratios to maintain intensity and quality of movement.
Since most of our members have regular jobs and families and have relatively young training ages, we design our microcycles around the average work week, with 4 training days (Monday, Tuesday, Wednesday and Friday) and one active recovery day (Thursday). To accommodate those with irregular schedules, but wish to remain consistent with the week’s programming, we allow people to make up days they missed on either Thursday and/or Saturday. There is a small population within our member base that requires more frequency of training and we will program an extra day for them based on their individual needs.
1) Baechle, Thomas R., Earle, Roger W. Essentials of Strength and Conditioning, 3rd Edition. Champaign, Illinois: Human Kinetics, 2008. Print.