#105: Template Design and Reverse Engineering

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What are the essential parts that make up a programme? Is it the sets and reps, the exercise selection, or the weekly progression scheme? We'd argue that having a clear understanding and picture of what you want the programming to lead to is the most critical element when writing training.

Often people can get wrapped up in the minutia and the details of a programme, leading to less focus on the end goal. As a result, they try to do too much, not achieving much in the end. So how do you create training programmes with the end goal in mind?

We continue our series on template writing with a more tactical episode focusing on how to reverse engineer in programming. We discuss how knowing what to sacrifice is a big part of pushing the bigger picture forward in someone's training, and choosing the right things to work on and being consistent is more important than fancy rep schemes. Listen to find out more about how we set up a training week and what we consider baseline engine testers for the sport of CrossFit.

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We run online workshops for coaches as well. Find out when our next workshop is here: https://legionsc.com/program-design-workshops

These podcast are posted in video format on YouTube as well.

Show Notes:
  • [1:20] Difference between pre-competition and off-season training cycle aims
  • [2:00] Establishing training priorities
  • [3:00] Creating the training template
  • [3:30] Finalising the details of sets and reps
  • [5:00] What matters is having consistency and making it challenging
  • [5:45] Sacrificing areas in a training cycle
  • [7:30] How Jon creates a training week with priorities
  • [8:45] Big chat on engine testers
  • [13:40] Burpee and Row EMOM key performance indicator
  • [15:00] Mental toughness with hard testers
  • [17:45] Learning to move at paces that are required in the sport
  • [20:30] Developing progressions with the Burpee Row tester
  • [23:30] Approaching the goal and outcome while being dynamic

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