Introducing women to the world of strength training in an approachable way has been my mission as of late. Swapping isolated movements for compound movements; placing “masculine” equipment in their hands, and proving to them that they are stronger than they imagined is what I promote.
Last month I discussed a format that I have been experimenting with to build a community of women who embrace doing things they previous thought only men could do.
In terms of programming, we break sessions into four parts:
- Dynamic warm-up: 6-7 minutes of movements priming the kinetic chain and muscles that will be called upon throughout the workout.
- Strength Workout of the day (SWOD): 12-15 minutes of muscular strength. Compound exercises like squats and deadlifts. Sets and reps are short, and recovery should be needed between sets.
- Met-Con round (WOD)- 10-20 minutes of muscular endurance. Interval and High-Intensity Interval Training (HIIT) protocols such as, AMRAP, EMOM, Pyramids, and circuits work well.
- Cool down with stretching- 5-7 minutes at the end to slowly bring the heart rate down and stretch muscles called upon in the workout.
|Warm up:||10 repetitions of the following:
|WOD:||EMOM 4X8 (4 rounds. 8 reps each exercise. Remaining seconds are recovery)
AMRAP 6 minutes. 10 reps each exercise
|Cooldown:||I like to use yoga stretches whenever appropriate
|Warm up:||Clients will move across the room
|SWOD:||Trap bar deadlifts
|WOD:||Descending Pyramids: 16, 12, 8 (reps)
Asymmetrical weighted carry
Kettlebell goblet squats
I’m still experimenting with programming these sessions, so please share ideas I can add to the repertoire.