A stopwatch held in the palm of a persons hand.

BLOCK PROGRAMMING 101

We want your training sessions to be effective and efficient. In order to do that we use Block Programming to keep training sessions on schedule and under 1 hour in most cases.

A “Block” equals 10 minutes.

We use these 10 minute “Blocks” to keep you moving through the training session so that you can make training a consistent part of your daily schedule.

BLOCK Programming example

Take a glimpse at Block Programming from our F35 Program in action:

The training session begins with a programmed warm-up shown as [BLOCK 0.5] which indicates 5 minutes to warm-up.

Then we move into a 21-15-9 Metcon shown as [BLOCK 1] would indicate 10 minutes of time.

We end the training session with a Run and the time domain is 20:00, which is also indicated by [BLOCK 2,3] or 20 minutes.

Adding all the blocks for this training session we get a total 35 minutes of comprehensive training that keeps you on schedule.

Image displaying an exercise training plan with sets and reps
 
Image of a barbell with red York competition bumper plates inside of a gym.

Out of Time?

In some cases you may find yourself out of time for a specific training block. What do you do now?

  • Stop that training block and move to the next block.

  • Evaluate the weight and intensity you are training with and plan accordingly so that you can complete the full training block on time. This may mean that you need to scale based on volume or time, or both.

  • If you have flexibility in your schedule then you can go over the prescribed time domain to complete the training block in certain circumstances. If the training block is a timed Metcon, such as Rounds for Time, and you are not able to complete the rounds within the training block you should stop and move to the next training block. Metcons are designed to work on specific energy systems within specific time domains. If you cannot complete the workout within the time domain then scaling is necessary and the right choice to make.