Planning a training program is equal parts of art and science. You map out its evolution over time using CST tools like Incremental Progression, Increasing Sophistication, the Training Hierarchy Pyramid and more (don’t worry-if you stick around you’ll start groking all those terms).
A big part of that planning process, especially on the scale of an individual session, is the use of Rate of Perceived Effort. This is an individual thing–a rating on a scale of one to ten–in which the trainee has to judge how much effort is being put into the session. To achieve the most efficient results over the long haul, without breakdown or injury, we have to wave through different levels of RPE according to a plan.
But sometimes best laid plans go askew. Most times, you get it right. But sometimes, a session turns out to be much tougher than planned. This can be due to a simple miscalculation of the match between the exercises and the trainees, or it can be related to factors such as the environment (weather, humidity, temperature, etc) and the overall state of the trainee (work stress, other physical activities, mental state, etc).
Recently, a session with one of my regular groups elicited much more grunting and groaning than I had expected. I even gave a few suggestions for dropping the level of exercise sophistication during the session (but egos being what they are, I didn’t have any takers…). So when I got done with the session, I filmed what we had done and turned it into another Bodyweight TV episode.
You try it out and tell us in the comments if it’s tough, or if my group was just having a bit of a “soft” day. 🙂
Here’s the basic rundown of the session:
- 1 minute Lateral Ground Engagement
- 1 minute Quad Squat
- 1 minute Dog Burps
- 1 minute CST Jump Squat
- Rest 1 minute and repeat (4-6 rounds)
You’ll also find some suggestions in the video for dropping the Sophistication down if necessary.
So let us know how it goes. And I’ll take the results back to my gang… 😉