Welcome to TRF Programming!
The purpose of TRF Programming is to combine the most effective and enjoyable exercises together into one cohesive and well-structured workout plan. TRF Programming takes elements from strength training, bodybuilding, pre-habilitation injury prevention, and metabolic conditioning-style WODs (workout of the day), and packages them together in order to create the most effective workout programming yet.
So how does it work?
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Tyler is a Certified Strength and Conditioning Specialist as well as the Head CrossFit Coach at the Athlete Institute. He is a Level 2 CrossFit trainer there, focusing on all of CrossFit Orangeville's primary programming.
CrossFit-style programming can be a highly effective way to develop total-body health and fitness, and although the principle elements of this programming will involve some CrossFit-style programming and movements, it also looks to add additional accessory work usually seen in not only the bodybuilding world, but in the pre or rehabilitation world.
Don't be confused here, although there will be accessory elements added to improve function and aesthetics, the primary focus of this programming will be placed on compound movements to improve strength and function. The added performance and bodybuilding-style accessory work is added for enjoyment and to keep workouts fresh and exciting. There is no denying that most individuals begin a workout program to look and feel better (confidence), so this programming looks to combine the best elements from various workout styles.
There are 4 primary elements that will be used to generate the optimal TRF Programming.
- Strength Training
High intensity (maximal resistance), low volume (less repetition) training to improve the strength and durability of the bones and connective tissues of the body. This is the primary focus of training and almost always comes first on a day-to-day basis. Squats, deadlifts, presses, and pulls, using multi-joint and multi-muscle movements (compound) to increase the overall strength of our bodies.
- Metabolic Conditioning
This will be your "cardio," using a combination of weightlifting (squats, deadlifts, presses, pulls), gymnastics (bodyweight jumping, pressing, pulling), and metabolic conditioning (running, skipping, rowing), to primarily focus on short, intense WODs (workout of the day). The purpose is to get just enough cardiovascular work in to maintain overall health, but not too much work to hinder muscular growth and strength improvements.
Do not think of "cardio" as improved body fat reduction, as heightened heart rate and the amount you sweat does not necessarily correlate to improved body composition. Think of "cardio" as a way to improve the overall health of your mind and body. Improving the efficiency of your cardiovascular system as well as helping to improve all other areas of training on this list.
- Hypertrophy Training
Lower intensity (sub-maximal resistance), higher volume (higher repetition) training is intended to create a metabolic demand in the muscles to stimulate muscular growth. This style of training uses a combination of compound and isolation movements to cause that deep burn and failure in the targeted muscles. This, coupled with sufficient protein and calories in your diet, can create an optimal situation for muscular growth.
Most individuals (myself included) start an exercise program wishing to improve the way they look and feel. Hypertrophy training, also sometimes referred to as bodybuilding, is a way to improve aesthetics. Plain and simply, this is "chasing the pump." The feeling you get in your muscles when you are completing high repetition training can be extremely satisfying. I believe hypertrophy training is a perfect addition to any training program to not only improve results, but to also increase enjoyment and motivation for training.
- Performance/Accessory Training
These exercises are intended to keep your body running as optimally as possible. These will be movements that are primarily used in the rehabilitation world, recovering from injury. We will use them in TRF programming as a preventative measure to stave off injury for as long as possible - hopefully indefinitely. Too much of anything can create muscular imbalance which can therefore lead to injury. These accessory exercises will be helpful in keeping your muscles balanced to help reduce the risk of injury and improve overall form and function.
Frequently Asked Questions
What equipment do I need?
The more equipment, the better. Common pieces of equipment include barbells, dumbbells, kettle bells, a pull-up bar, a box or something sturdy to jump onto, etc. Having said that, more often than not, TRF Programming will include modifications for those individuals who do not have all of the required equipment.
What if I cannot complete the higher skill-based exercises?
Links to popular and highly effective tutorials from the web will oftentimes be shared with each workout to allow to you learn the fundamentals of these movements. TRF Programming will also include scaled modifications for those of you who cannot perform all of the exercises.
What if I am already a member at CrossFit Orangeville?
Much of the programming will be the same as what is programmed at CrossFit Orangeville. Having said that, there are certain limitations to the programming based on class size, equipment availability, etc. There is also more accessory work added to TRF Programming. Feel free to sign up for your first free month to see if this programming is right for you!