“Be impressed by intensity, not volume.”-Greg Glassman
So here it is last part of Scaling, sorry off a week but here none the less. If you missed Part 2 See the link right here: https://indestri.com/thursday-may-2nd-2019/
Once you understand the programmed stimuli, there are many ways to scale individual movements and workout structures to maximize athletes’ training despite limitations.
We want to look at Volume, Load and and athletes Range of Motion (ROM)
Scaling volume is primarily a factor of athlete experience (how long they’ve trained) and how recently they’ve trained. Controlling volume addresses the risk of injury in less-experienced athletes or those returning after a layoff or high volume of training. Determining the scale of Volume owe look at these factors: eccentric movement combined with other factors such as experience level, age, etc.
How can we Scale Volume?
Task based workouts ( for time) we can control the workout and make sure every athlete meets the stimulus by reducing the reps in the task that is being measured by time.
40 Air squats
50 Air sqats
60 Airs Squats
We can Scale this by decreasing the task with reduced reps. In this case I would keep the run but reduce the reps of the Air Squats to 40-30-20-10. If the athlete is new to running we may reduce the distance as well to make sure the task is accomplished in the expected time frame.
We also Can Scale Time based Workouts ( AMRAP’s, EMOM’s ect) We can reduce the volume of reps to keep the athlete cycling through rounds and getting the intended stimulus. if we expect athletes to get 3-4 rounds in a 10 minute AMRAP we may reduce the rep scheme to accomplish this for each athlete.
Next we can look at scaling the LOAD:
We address Scaling load by athletes technique and safety when moving a load of distance and time. Usually I would look at Load first but in some cases the workout is meant to be heavy so we address the volume first to see if we can keep the stimulus of heavy or we pick a weight that will be heavy for that particular athlete and then see if we need to address the volume.
Points to think about:
- Scale loads to avoid losses of points of performance; the appropriate load can vary day to day.
- Be wary of reducing load to the point that the you accumulate more reps than is appropriate for your experience. Adjust reps, rounds, times or complexity in concert with loads to control total rep count.
Finally and most importantly in my books we Should Scale due to Range of Motion: ROM
In general, prioritize ROM over load, but it’s important to consider the original stimulus and long-term progression of the athlete.
ROM is a critical component in developing fitness. A limited ROM reduces work capacity and is indicative of a missing component of fitness. Scaling ROM requires the ability to identify points of performance and an understanding of general movement principles, All of your coaches know when you warm up wether you need help due to range of motion and most likely you consistently hear you need to do your mobility work and address these ROM issues.
Some of the most important items we look for are:
such as the need to maintain a neutral spine during loaded movement.
Can the athlete Squat, Press or pull with joints tracking in Safe ROM
My go to movement to see where your ROM is lacking is the Over Head Squat… (Cue Psycho Shower scene music)
The OHS lets me see the athletes’ shoulder, hip, knee and ankle ROM with just a few reps.
Scaling for ROM is part of a bigger plan for long-term athlete development.
Once the issues are identified we use cues and “therapy” blocking knees, lifting from blocks or adding bands to aid the ROM into a safe zone but challenging the athlete to push into those areas and understand what needs to change to make them a better mover.
OVERALL the message I want you to take from these write ups is This:
WETHER YOU ARE AN RX ATHLETE, COMPETITOR, FIRST WEEK OR SOMEWHERE IN BETWEEN.. THE OPTION TO SCALE DOES NOT CHALLENGE YOUR EGO, ITS NOT A QUESTION OF YOUR ABILITY AND BY NO MEANS SHOULD BE LOOKED AT AS AN EASY WAY OUT. SCALING IS TO CROSSFIT AS BREATHING IS TO LIFE. WE NEED TO EMBRACE THE ABILITY TO SCALE, LISTEN TO YOUR COACH WHEN THEY TELL YOU OR EVEN SUGGEST YOU TO SCALE. SCALING IS WHAT ALLOWS US TO LIVE LONG HEALTHY LIFE SPAN IN CROSSFIT AND AS SOON AS YOU UNDERSTAND THAT THE SOONER YOUR EXPERIENCE IN THE BOX WILL BECOME BETTER.
SO LEAVE YOUR EGO AT THE DOOR AND MOVE TO THE STIMULUS, THE TASK ACCOMPLISHMENT AND THE SAFE RANGE OF MOTION. A HEAVY SHITTY FORMED SQUAT THAT IS INJURING YOUR KNEES AND BACK TO PUT A BIG NUMBER ON THE BOARD ISNT COOL OR AWESOME.. ITS SHIT AND AS SHANIA TWAIN SAID “That Don’t Impress Me Much”
See ya in the Box,
Friday, May 17th, 2019
7 x 3 ( last 3 sets @ 80%)
20 Min EMOM
1st Min 20/15 cal ( Ski 17/13)
2nd Min Strict Sh. Press 3 reps @75%
3rd Min 20 Wall Balls (UB)
4th Min 3 Stone 2 shoulder
5th Min 30 Lateral hops over Db
20 Min EMOM
1st Min 15/12 Cal
2nd Min Strict Sh. Press 3 reps @65%
3rd Min 15 Wall Balls (UB)
4th Min 3 Stone 2 shoulder
5th Min 25 Lateral hops over Db
20 Min EMOM
1st Min 13/10 Cal
2nd Min Strict Sh. Press 3 reps @60%
3rd Min 10 Wall Balls (UB)
4th Min 3 Medball 2 shoulder
5th Min 20 Lateral hops over Db