Wednesday 10.26.2022

*Coach’s Notes: “Fitness,” vs “Pump,” vs “ Performance”

If you have been following this blog for any period of time, then you probably recognize that we like to provide a lot of different options for our group programming sessions.

In general, for the past 10 years, these have fallen under the tracks called “Fitness” and “Performance” (and, for a time, “Competition”). While these still work well in defining what the focus of each path is, there is still a lot of overlap between them, as well as times when these labels don’t quite tell the whole story.

Recently, we’ve introduced the idea of “PUMP,” which, while providing even more flexibility in daily program options, only adds to the complexity of asking “which workout should I do today?”

Without getting too wordy here, I’ll try to give some context:

For strength work, “Performance” (in general) will be focused on ABSOLUTE STRENGTH — 1-, 2-, and 3-rep maxes in the core lifts, as well as dynamic efforts, Olympic Lifting, and upper and lower body plyometrics. Meanwhile, “Fitness” will also be working on overall strength, but (again, in general), focusing on 5- to 8-rep maxes, NO Barbell Olympic Lifts, and only strict gymnastics. Finally, “PUMP” has its focus squarely on hypertrophy (muscle building).

For conditioning, “Performance” is focused on building work capacity across a wide range of time domains and movements (from short, fast, and heavy, to long, steady, and light); “Fitness” shares this focus, but keeps this more aerobic and muscular endurance-based. The movements here will generally be simpler, and the goal is ALWAYS sustainable effort. “PUMP” is focused entirely on muscular endurance and muscle building.

For an example of the difference in conditioning approaches, look at Part B for today’s workout; for “PUMP/Fitness,” the weighted and bodyweight movements are higher rep, with the goal of muscular fatigue — the time spent on the bike, ski, and row is also shorter, to ensure more reps are completed in the time frame. This is not about racing, but getting a solid amoung of quality reps in under fatigue. On the other hand, “Performance” is pure conditioning, with fast-paced, heavier, and more complex movements. This is for those that want to push it, either against themselves or others.

One thing to note: this is more of a Venn Diagram than a tree. There is a lot of overlap between tracks, especially for “Performance,” which pretty much does a bit of everything from time to time. Also, “Fitness” and “PUMP” are often interchangeable, depending on the day. Then there’s always the option of doing the strength work from both “Performance” and “Fitness,” in place of doing a strength and a conditioning part.

In summary, I’m not sure that I cleared up much here, but please feel free to ask questions at any point :)

Happy training!

-ACM

“FITNESS”

A. Every 3 minutes, for 12 minutes (4 sets):
Romanian Deadlift x 6-8 reps @ 30X1
Rest 15-20 seconds
Single Leg Hip Thrust x 8-10 reps each leg @ 20X1

B. "PUMP" Conditioning - Focus on quality of movement throughout
Complete as many rounds and reps as possible in 6 minutes of:
9/6 Calorie Ski
9 Dual Kettlebell Russian Swings

Rest 3 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
9/6 Calorie Bike Erg
18 Kettlebell Tall Plank Knees to Elbows

Rest 3 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
9/6 Calorie Row
12 Jumping Air Squats

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Power Clean x 1.1.1.1 @ 65-80% of your 1-RM Power Clean
Rest 10 seconds b/t singles

*Goal is consistent speed and technique across all reps and sets. Build as able over the 6 sets.

B. Mixed Modal Condtioning
Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Ski
12 Deadlifts (205/143 lb)

Rest 3 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Bike Erg
9 Toes to Bar

Rest 3 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Row
6 Burpees Over the Rower

“ENDURANCE (AKA SWEAT SESH)”

15 minute Bike Erg @70-75%

then...

15 minutes of:
100ft Farmers Carry (heavy)
10 Cossack Squats
100ft Sandbag Carry
20 Second Hollow Hold

then...

60 Second Bike @80% (Damper 5)
30 Seconds easy
30 Second Bike @90% (Damper 10)
30 Seconds easy
x 6-8 rounds (15-20 minutes)