Soldier’s Five on Bootcamp Intensity

With Summer here many clients will want RESULTS!!! They will see Bootcamp as a 'get fit quick' scheme and want to push themselves hard. Now we all love to train hard (well maybe not at the time...), but before we get the sledge hammers and tyres out, let’s look at some guiding principles.

So some simple aspects to consider.....

‎1) Form over function, or function over form? Training hard will inadvertently come at the cost of form. They key question is whether the loss is allowable to ensure the intensity is maintained, or will the loss in form result in an injury. This is a judgement call on your behalf, and you can always slightly modify the activity to a less risky option if your aim is intensity. Don’t forget to teach form first, then push the intensity. Asking a client to do an activity they are not familiar with will likely result in injury. In all your sessions be sure to conduct a risk assessment (‘what if’). What if an ankle is turned during intervals, what if a hamstring is strained during sprints, what if someone hurts their wrist during boxercise, etc etc

‎2) Scaling! In line with the first point is scaling. That is, offering differing activities/reps/weight/range of movement/etc depending on the abilities of the person. For example, during interval training, your faster clients can run 400m, whilst your slower clients can run 250m. (or make it time based, and everyone works at THEIR capacity). The aim is "Individual Attention in a Group Setting". Be careful to ensure high intensity training is not seen as a change for your fitter clients (or even yourself) to receive an ego boost.

‎3) In order to scale, be sure to know your clients. Of which, a key aspect is the detailed health screening and questioning. Be detailed, and use the results of your health screen to modify activities for clients and where necessary modify your entire lesson lessons (eg. no point running if half your class have lower limb injuries). Also ‘know know’ your clients, that is, know when they have more to give versus they have definitely had enough. They will all have different thresholds.

‎4) High intensity training delivers results so be sure to capture the results. Run a fitness test at the start and end of your training program (minimum 4 weeks) to show your clients the results. Their motivation and sense of achievement will increase, and they’ll want more!

‎5) Program your sessions to ensure physical adaptation can occur. Program the intensity gradually (according to your class), teach skills and form, develop strength, and increase the intensity.

High intensity is a great tool, and part of your overarching skillset. Balance it out with your other tools and ensure it is all inclusive and challenging for all fitness levels.

Finally, work on the fact that fitness is part of lifestyle, not simply a rushed effort just before Summer!