The challenge in any workout program is doing everything YOU want to do in the time that YOU have.
I know one of the biggest struggles for most people is finding the time to train and workout.
Or if you have the time, not being able to execute everything you want in that time frame; which is typically an hour, or less.
So what are your options?
You could work faster to get it all done, you could have someone help you program more efficient training, or you can do what I do
Program your training in blocks.
Programming and planning your workouts in blocks will lead to more efficient training, it will help you get more done, and you won’t ever stress out from having a workout last too long or, worse, having to cut a workout short.
Whether it is CrossFit programming, Strength programming, CrossFit and Strength Programming, Endurance programming…it doesn’t matter.
Programming in blocks steals the idea from the Zone Diet where one “block†is equivalent to a certain measure of protein, carbohydrates or fat.
But we aren’t talking’ nutrition here…
In our discussion on programming, our blocks are our time.
Specifically, one block is equal to 10 minutes.
But let’s start with why…
Why program in blocks?
Ideal training is kind of like eating all your fruits and vegetables every day.
You really want to, you know the benefits, and sometimes you even get it done.
But a lot of the times it just doesn’t happen, right?
Let’s look at ideal CrossFit Programming: Because ideally, aside from the main parts to your training like strength and conditioning you should also be developing skills, working on weaknesses, doing mobility work, having a thorough warm-up and cool down, etc
But is there enough time for all that?
Not really.
Unless you program in blocks.
Programming your daily workouts in 10 minute blocks will help you get as close to ideal training as possible, and without leaving any elements out.
How to Program in Blocks
A programming block is equal to 10 minutes.
So, say you have an hour to workout (60 min)…that means you have 5 blocks.
No, I didn’t just have a mathematical stroke.
- You have five 10 minute blocks which equals 50 minutes
- And you have one 10 minute block (for every hour of training) called the “invisible blockâ€
The invisible block is not yours for training. It factors in transition time, racking weight, getting out equipment, brief rests, etc.
You have to factor in one invisible block for every hour of training. Trust me. If you make a 6 block training schedule for an hour, it will take you 1 hr 10 min…try me.
Likewise, if you want to train for two hours, you have 10 training blocks and two invisible blocks.
Now you’ve got the concept. Next.
What does a block look like?
A block is anything you can fit into 10 minutes, which is most things.
If it would take 20 minutes, that’s obviously two blocks.
Example blocks:
- You could make your warmup and cool down ½ blocks (for a total of one block)
- Working sets of strength would be about one block
- Volume work in strength would be one block
- A metcon would be one block, and occasionally two blocks (20 min AMRAP)
- A mobility session is one block
- One mile run is about one block
- Murph is 3-5 blocks
- EMOM lifting should be about one block
- A long run is 3-5 blocks
- And a marathon is stupid
Is this making sense?
It will make sense when I show you an example day.
So let’s do that
Example Blocked Training Session
Remember the rules!
- 1 block = 10 min
- 1 hour = 5 training blocks + 1 invisible block
Which means I have 5 blocks of time to get some stuff done
What could I do?
Here is a 5 block (1 hour) training session where we get a TON of work done, and won’t go a second over 60 minutes:
Blocked Training Session:
[½ Block 1]
- General dynamic warm-up
Snatch [Block 2]
- 12 sets of 2 reps @ 60% 1-rep max, performing reps every 45 seconds on the second.
Clean & Jerk [Block 3]
- 12 sets of 2 reps @ 60% 1-rep max, performing reps every 45 seconds on the second.
Accessory [Block 4]
3 rounds (one round every 3 minutes)
- Air Squat, 25 reps
- Snatch Pull, 5 reps (heavy weight)
- Toes to Bar, 10 reps
General Fitness [Block 5]
- Zercher Walks (heavy) – 10 sets of 10m walk
[½ Block 1]
- 300 sec in the front leaning rest position
And that’s it!
Programming in blocks can be a real game changer. If you first start with everything you want to accomplish in a week and then break it out into your blocks, you have a very easy way to plan your training week.
The best part is you will get it all done, you won’t run over on time, or have to cut workouts short, and you will be accomplishing some really efficient training!
Let me know if you have any questions!
To becoming better,
Jerred
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photo credit: Brick Wall via photopin (license)