{"id":6327,"date":"2019-01-12T14:59:29","date_gmt":"2019-01-12T19:59:29","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=6327"},"modified":"2019-01-12T15:04:23","modified_gmt":"2019-01-12T20:04:23","slug":"programming-conditioning","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/programming-conditioning\/","title":{"rendered":"Programming: Conditioning"},"content":{"rendered":"

Currently, my setup to create (usually) fun but (always) intense workouts are as follows.<\/p>\n

    \n
  1. I crank out 5-7 at once. This allows the most creativity to flow. I save them all as drafts, they are almost always never final versions.<\/strong><\/li>\n
  2. I follow a schedule of roughly 12 different workout variations (AMRAP, Rounds, .etc). This allows a wide variety! Even within each variety, I can get very creative (I.E: For AMRAP, have 3 different workouts or 1 large one, etc).<\/strong><\/li>\n
  3. I think about class size and set-up. We are limited on space. I also think about weather!<\/strong><\/li>\n
  4. Modifications (most)!<\/strong>\n
      \n
    1. 1 DU = 3 SU<\/li>\n
    2. Pullup<\/div>
      <strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_49452" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pullups<\/a> can use up to a purple band, mini-bar if not. Ring Rows<\/div>
      <strong>Hang directly beneath the rings with the straps vertical. Pull your chest to the rings with feet on ground. Straight legs is harder, bent legs is easier.<\/strong><iframe id="_ytid_98971" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/Ww4LatOxWvU?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Ring Rows<\/a> if shoulder issues.<\/li>\n
    3. 1 HSPU = 2 Pikes<\/li>\n
    4. 1 MU = 2 Box MU = 3 Pullup<\/div>
      <strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_49452" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pullups<\/a>\/3 Dips (or Toe Pushup<\/div>
      <strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_22274" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pushups<\/a>)<\/li>\n
    5. 1 Toes to Bar<\/div>
      <strong>Hanging from a bar, bring your toes up and touch the bar between your hands.<\/strong><iframe id="_ytid_94734" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/thpRHq8W5iQ?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Toes to Bar<\/a> = 2 Knees to Chest = 3 Floor Leg Lifts<\/li>\n
    6. Cals on Bike\/Rower are set for men, women take 75% of the cals<\/li>\n
    7. 1 Peg Board Climb = 4 Peg Board Pullup<\/div>
      <strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_49452" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pullups<\/a><\/li>\n<\/ol>\n<\/li>\n
    8. Weights (a few, but a good idea)!<\/strong>\n
        \n
      1. NOTE: The type of workout also influences weights – IE: If its a heavier style workout with that design, expect more weights. If it is a high rep, high volume, expect lighter weights.<\/li>\n
      2. KB Swings\n
          \n
        1. 26\/35\/56 MEN<\/li>\n
        2. 18\/26\/35 WOMEN<\/li>\n<\/ol>\n<\/li>\n
        3. Wallballs\n
            \n
          1. 14\/20\/30 MEN<\/li>\n
          2. 10\/14\/20 WOMEN<\/li>\n<\/ol>\n<\/li>\n
          3. MB Slams<\/div>
            <strong>Using a slamball, bring it overhead and slam it to the ground.<\/strong><iframe id="_ytid_50414" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/cHxiY5APLQ8?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >MB Slams<\/a>\n
              \n
            1. 20\/30\/40 MEN<\/li>\n
            2. 10\/20\/30 WOMEN<\/li>\n<\/ol>\n<\/li>\n
            3. Sandbag Shoulder Loads<\/a> (HEAVY Low Reps)\n
                \n
              1. 40\/80\/150 MEN<\/li>\n
              2. 30\/60\/80 WOMEN<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n
              3. Busy Class? Consider a rolling start, or having intervals go of work\/rest. Masks the buisiness.<\/strong><\/li>\n
              4. I rarely do carries or movement drills inside – simply not enough room for them to be super effective.<\/strong><\/li>\n
              5. Consider all muscles being used for each movements<\/strong>\n
                  \n
                1. IE: If you want to crush legs with weight, consider reps on core or upper OR you can do low reps weight but heavy and high reps at body weight.<\/li>\n<\/ol>\n<\/li>\n
                2. Consider OVERALL volume.<\/strong>\n
                    \n
                  1. You can seriously hurt someone with too much volume.<\/li>\n
                  2. Rhabdo is real and serious.<\/li>\n<\/ol>\n<\/li>\n
                  3. Consider movement patterns:<\/strong>\n
                      \n
                    1. Pullup<\/div>
                      <strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_49452" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pullups<\/a>\/KB Swings\/Wallballs all work the frontal plane.<\/li>\n
                    2. Pushup<\/div>
                      <strong>On your toes, bring your chest to the floor then push back up.<\/strong><iframe id="_ytid_22274" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/bNdH9KUJVKY?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pushups<\/a> and Pullup<\/div>
                      <strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_49452" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pullups<\/a> both work upper body but hit different muscles.<\/li>\n
                    3. A Pullup<\/div>
                      <strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_49452" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >pullup<\/a> and Hollow Rock<\/div>
                      <strong>Maintaining the hollow position, rock back and forth as if you were a smooth boat.<\/strong><iframe id="_ytid_14749" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/CFixZf7qDWI?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >hollow rock<\/a> is tough – both use core.<\/li>\n
                    4. Consider Skill work while fatigued\n
                        \n
                      1. Double Unders<\/div>
                        <strong>Jumping Rope, the rope will pass under you feet twice before you land.<\/strong><iframe id="_ytid_86973" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/A5XWihjYSNU?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Double Unders<\/a> after a minute on the bike<\/li>\n<\/ol>\n<\/li>\n
                      2. Throw in Lateral, and movement patterns that throw athletes off balance by making them work through all the planes almost every workout in a SAFE way\n
                          \n
                        1. Good Example: Sandbag Getups<\/li>\n
                        2. Bad Example: Bosuball Squats<\/div>
                          <strong>Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.<\/strong><iframe id="_ytid_18626" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Squats<\/a> Fatigued<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n
                        3. Consider energy systems – what is your goal with the workout? Asskicking is only the answer 1\/10 times.<\/strong>\n
                            \n
                          1. Your workout should have a goal in mind.\n
                              \n
                            1. IE: Working KB Swings heavily while fatiguing the client with bike and jump ropes. If doing KB Swings heavily, other weighted posterior exercises should be avoided.<\/li>\n
                            2. IE: Working Pullup<\/div>
                              <strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_49452" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Pullups<\/a> while challenging  your clients with sprints. Want to see them focus on their core awarness (hollow) during a Pullup<\/div>
                              <strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_49452" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >pullup<\/a>? Pre-fatigue their core slightly so they really need to focus on energy leaks. Want to test their grip out? Farmer Carries then go crank out Pullup<\/div>
                              <strong>Grabbing a bar, pull your chin over the bar.<\/strong><iframe id="_ytid_49452" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/9LXp22ocwjc?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >pullups<\/a>.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n
                            3. Movements that are HIGH risk are usually a no go for conditioning UNLESS you do it right. Order below are some examples.<\/strong>\n
                                \n
                              1. Barbells for conditioning are extremely high risk. They are a strength tool, not conditioning.<\/li>\n
                              2. Some sort of jumping off a box is high risk.<\/li>\n
                              3. An overhead to floor movement with weight in your control on the eccentric (downward phase) is medium risk\n
                                  \n
                                1. MB Slam – safe due to you not having control. DB Ground to OH – medium risk if done wrong.<\/li>\n<\/ol>\n<\/li>\n
                                2. Pattenerns that require an overhead hold while doing a movement is medium risk – HIGH risk of mobility is bad.\n
                                    \n
                                  1. Think of OH Squats<\/div>
                                    <strong>Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.<\/strong><iframe id="_ytid_18626" width="640" height="360" src="https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?enablejsapi=1&autoplay=0&cc_load_policy=0&iv_load_policy=1&loop=0&modestbranding=0&rel=0&showinfo=1&fs=1&playsinline=0&controls=2&autohide=2&theme=dark&color=red&" class="__youtube_prefs__" title="YouTube player" allow="autoplay; encrypted-media" allowfullscreen data-no-lazy="1" data-skipgform_ajax_framebjll=""><\/iframe><\/div>\" >Squats<\/a><\/li>\n<\/ol>\n<\/li>\n
                                  2. Body weight or movements that are done with reasonable weight = low risk<\/li>\n
                                  3. Learn how to program and only use those higher risk movements occasionally for CONDITIONING and be CLEAR and LOUD that bad form will result in a modification.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

                                    More eventually.<\/p>\n

                                    From the mind of Joey Burr.<\/p>\n","protected":false},"excerpt":{"rendered":"

                                    Currently, my setup to create (usually) fun but (always) intense workouts are as follows. I crank out 5-7 at once. This allows<\/p>\n

                                    Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[42,104],"tags":[],"class_list":["post-6327","post","type-post","status-publish","format-standard","hentry","category-article","category-coaching"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6327","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=6327"}],"version-history":[{"count":3,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6327\/revisions"}],"predecessor-version":[{"id":6331,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/6327\/revisions\/6331"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=6327"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=6327"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=6327"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}