I’m back at bootcamp this week after a week off.
Here’s what I ran and my modifcations. Click on a drill name to see the original drill.
|Warm Up||Squat Run Suicides
|10 min||Mobility Warm Up||10 min||Sprint Warm Up Drill||10 min|
|Main||150 Team Challenge||30 min||Partner Accumulator (Stars Easy)||30 min||200m Forever||30 min|
Monday 17/10/2016 – Team Chipper
Number of clients: 9
Demonstrate exercises together before starting.
Put your clients in partners or in groups of 3. There are 8 stations (Cone Runs plus 7 Strength Exercises) to complete as a team.
Only one person in a team can exercise at a time. They will complete as many reps as they can before passing off to their next team member. This will be the other team members “rest” time.
The team will continue through the exercises until the number of reps is complete. You may not move on to the next exercise until all reps are completed from previous exercise. This can take some strategizing as a team of how many reps each person completes. If you go until failure each time, it may slow your group down and hurt you in the long run.
This is a fun challenge for clients getting to compete while working in groups.
*Cone Runs: Set 2 cones 10 metres apart. Down and back is 1 rep.
- 15 Cone Runs – (Down and back is one)
- 150 Lunges
- 150 Knees Up Crunches
- 150 Squats
- 150 Push Ups
- 150 Squat Thrusts
- 150 Mountain Climbers
- (bonus for fit groups) 150x Prone Pulldowns
- (super bonus for super fit groups) 50x Burpees
- 15 Cone Runs
Wednesday 19/10/16 – Partner Accumulator
Number of clients: 12
I modified Starts Easy for two people.
Clients will work through this accumulator at their own pace. Assign each client beginner, intermediate or advanced. The rep number below is how many reps they will do for each exercise.
Beginners: 6 reps
Intermediates: 8 reps
Advanced: 10 reps
(Feel free to pick out some clients and give them 7 or 9 reps if they fall between the categories. Or even give a complete newbie 5 reps per exercise.)
How to complete the workout: Start on exercise 1. Then go back to zero, then 1, then 2. Back to zero, then 1, then 2, then 3. Back to zero, etc.
This is a partner workout so one person exercises at each time, 1 then 1, 2 then 2, 3 then 3, etc.
This workout is meant to be a strength workout so make sure clients are taking the walk slow between rounds and really catching their breath.
- Run to cone 25m away and back together
- Jump Squats
- High Plank with forwards reach (like this plank but with straight arms)
- Band Rows – elbows at 45 degrees
- Static Lunges (sometimes called split squats)
- Reverse Crunches (anchor with partners ankles)
- Band Rows – elbows out at 90 degrees
- Band Shoulder Press
- Run a lap of the park ~800m or 1/2 mile
Friday 21/10/16 – Running/Endurance Workout
Number of clients: 10
Designate two points that are 100m (320ft) apart. All campers will complete the set of drills below. Have the group take a short break between each drill.
- Squat Walk
Squat walk (walking in a squat position) to the end point.
Squat walk back to the start. This time increase intensity by adding in a power jack on every 5th step.
One 3 people get back. Run back. Get order for handicapped pairs next round
- Partner Drills
For this drill campers will must pair up. One camper will conduct an exercise while the other client runs to the end point and back (200m).
The exercises are:
- Push Ups
- Alternating Reverse Lunges
- Lunge Walk
Walking lunges out and back (the full 200 metres). Add w/ partner
While campers are resting from lunges, set up two lines of cones 20m apart.
Campers sprint 20 metres and walk back, then repeat for a total of 5 times.
Finish the workout with jogging 100m and then sprinting back.
Numbers were up all week (from 4-7 last round to 10-12 this round). I can’t take credit for all of that as the weather has been slightly better 🙂
I’ve set myself the challenge this round to make all of my sessions team and/or partner sessions. My hypothesis is that by the end of this round, the team/partner work will completely shift the energy of the group and give us more of a family feel.
I’ll keep you posted on how it goes.