Sunday OnRamp workouts are manually programmed by me. No subscriptions, no cheat sheets. I look at my athletes and I try to build them something better every week. I wonder what ChatGPT thinks of my workout for tomorrow? Maybe we should ask it?
Programming Workouts
FBI PFT Physical Fitness Test
Preparing to pass the FBI PFT Physical Fitness Test? Coach Paul breaks down the test and offer some insight on training to get your best score
Mobility vs Flexibility vs Yoga vs Stretching
Exercise is essential for good health, but I am assuming you already know that. But did you know Mobility Training is just as essential? Do you even know what Mobility Training is and how it differs from concepts like flexibility, yoga, and stretching? That’s what this article is all about. Because without sufficient mobility, you cannot be all that you wish to be. This applies whether your chosen craft is golf, strength training, CrossFit, or endurance running. You are not as efficient as a runner, you are more likely to get injured as a golfer, you are slower in CrossFit than you ought to be, and as a powerlifter, your recovery times are slower. Mobility is critical for all sports and physical activities. Period.
Exercise Optimization
Exercise Optimization of: Accessories vs Conditioning vs Correctives vs Warmups vs Cooldowns. Exercise Optimization is key to designing effective personal training & CrossFit workouts. Exercise Optimization is the specific selection of which exercise should be done, at what time, and in which sequence.
CrossFit Workout Planning
Much of the success of a CrossFit Class Workout comes down to planning & scaling your workout carefully. For members, this means arriving before class begins and reviewing your workout ahead of time. For coaches, it’s planning your workout and writing scaling. On April 30, we bench test the model. On April 30, we take on the Benchmark Workout Mary.
The Top 27 BOSU Exercises
In our Top 27 BOSU exercises article, we show you which exercises are best done on the BOSU. Plus we’ll explain how to program for BOSU, and how to inflate your BOSU, and how to train clients to use the BOSU properly.
Top 106 TRX Suspension Trainer Exercises
Paul’s essential guide on effective TRX Suspension Training Techniques, plus a complete list of the Top 106 TRX Suspension Exercises.
Top 80 Kettlebell Exercises
Paul’s List of the Top 80 Kettlebell Exercises on the Planet broken by category and sorted by difficulty.
Top 23 TRX Rip Trainer Exercises
Here are the Top 23 TRX Rip Trainer Exercises that we program in CoreFit to build Plyometric Endurance, Speed, & Rotation Control.
Secrets to Effective Beginner Personal Training Programs
Paul steps you through his system of analysis to transform a weak personal training program into a successful workout plan.
8 Tips for Designing a Strength and Weight Loss Workout Plan
Designing strength and weight loss workout plans is both an art and a science. One needs to consider intensity volume, frequency, exercise selection, and order. But a successful personal trainer also needs to build fun and engaging workouts. Here are 8 expert tips for building out a better workout plan. Plus, we include 8 workouts designed for beginners starting a weight loss and strength workout regimen.
Concept 2 Rower to Assault Echo Bike Meters and Calories Conversion Infographic
In this guide, you’ll find simple formulas and tables to convert between meters, miles, calories, and time for the Concept-2 Rower and Rogue Echo Bike / Assault Bike. Enjoy!
Personal Training Programming Slower Exercises into a CrossFit WOD
For new Personal Trainers programming, slow and controlled exercises (like bodybuilding exercises) into a CrossFit WOD can be challenging. Paul explains how it’s done and provides examples with some popular static movements like the TRX Plank.
Designing Beginner Workout Plans
This article is designed for personal trainers looking to get better at writing and designing beginner workout plans. More specifically, this video post discusses how to design functional strength training workouts for beginners.
25 CrossFit Workout Programming Examples
25 CrossFit CrossFit Workout Programming Examples. A comprehensive article covering almost every type of CrossFit workout we do in Alexandria VA. If you are a CrossFit Coach you’ll find this article very helpful for adding variation to your CrossFit Classes. If you’re new to CrossFit, this article will help you understand the various types of workouts available to your CrossFit Coach. We cover esoteric workouts like Fight Gone Bad & Death by Reps. Workouts standards like Tabata and Hi-Low are explained in detail. And of course we’ll share programming tips on fancier variations such as AMRAP with Buy-in.
Strength Training Alexandria VA. Fundamentals of Proper Technique
Strength Training Alexandria VA. Fundamentals of Proper Technique. Plus 7 expert tips on lifting weights from a certified personal trainer.