Remote Programming Project

Disclaimer: Going out on a limb here trying to challenge myself to be a better coach and program designer, so if you're going to be a hater just go ahead and exit this page. I have gotten to work with some awesome mentors and athletes, spent time training with many forms of fitness and continuously educating myself and trying to perfect my craft. I do not know it all. Alright, lets go!

So the ayes have it.  Many have asked me to program things for them.  Okay, I'll bite.  I am going to start a complimentary 30 day training program for the ambitious CrossFitter. The program will be posted through my blog site (this also gets me back on the blogging saddle).  The first day of programming will start Monday 7 July, got to get over the holiday right.  Hopefully this will help with some gaps or weaknesses in your fitness.

Who should do this?
Anyone, the Ronin with no structure, individuals that need a program outside of the standard group class that would like to try a local competition or just looking for something different. The program is designed for the RX'd individual. To the same token, there will be progressions for movement accomplishment in the program, I want you get muscle ups too! Also you will need space, so ensure that you have a gym that will allow you to "do your own thing".

How does it work?
I will post the workout on this blog and all you have to do is do the work. The Program will be based on training 5 days a week. You are allowed to break the days up to fit your schedule the way you need to, however the recommendation is 2-on, 1-off, 3-on, 1 off.  The 30 days is not based on the calendar month. 30 training days, not including rest days so this will ideally extend to 6 weeks.  We also will be following the Russian Squat Program:

Calculator: Plug your 1RM and print this out or save.
http://www.timinvermont.com/fitness/russian.htm

What if I have questions?
You will be able to ask questions or submit videos for assessment via email. bj.peyton365@gmail.com.  Ensure subject line contains RPP/Name.

You can also place comments, scores/weights, questions in the comments area of the blog.

I will do everything I can to respond promptly.

What does the Program look like?
Day 1-3-5
-Olympic Lift
-Squat
-Strength, Accessory work
-Conditioning

Day 2 and 4:
-Restorative work with emphasis on movement quality. Unilateral stability and strength training.
-Conditioning will be in the range of 75%-90% effort, with a focus on breathing, pacing and continuous movement.
-High Skill movements, gymnastics and Dynamic Effort work.

I will also provide goals, intent and dose response information to help guide you to success.

REQUIREMENTS/NEEDS: Can be modified if needed

*Subscribe to the blog! How else are you going to view it. Share!
*Submit and email with name, core lift, 1RM's, goals, weaknesses and fitness background/frequency
*Should be knowledgeable of standard movements. I will throw the occasional curve ball but a video will be provided in those circumstances. When in doubt, youtube it or ask.
*Nutrition should be under control, this is not designed to trim the fat however you may need to increase your caloric intake based on the work provided if you are not accustomed to the total volume.
*Get Sleep! You need it, that's how you grow. 7 hours minimum, strive for 9.
*Blocks for positional Olympic Lifts
*Access to a Pool every 3 weeks.

                                          SEE YOU MONDAY AND GOOD LUCK!