I’m getting ready to launch a new Austin area BootCamp, and of course,e I’m using all of the info in “How To Start A Bootcamp” along with a kickass domain name, branding that can’t be ignored by the local media, and an irresistible offer to fill up the camp by Day 1. I love this process! Meeting new people, making a difference, establishing long-term business, and of course, the bootcamp workouts.
Speaking of bootcamp workouts, I was talking to a good friend this morning about bootcamp programming on the fly. She’s got a group of fairly deconditioned individuals and mentioned how many “on the fly” modifications were needed to help prevent injury for this group. Most of us probably run our bootcamps with a high level of programming already in place. From a “macro” perspective, we know what each workout will be and how it fits into the overall goal of the bootcamp itself, whether it’s fat loss, training for a mud run, or bodyweight-only bootcamps.
Digging down deeper to a “micro” level, making adjustments for bootcampers on the fly, is something we should be doing to keep motivation levels high for your bootcampers. What do you do with bootcampers who are consistently first to the finish line? We’ve all got them. Bootcampers who are looking to push even harder. You’ve got to find an easy way to burn every last drop of gas from their tank. Today, I’m going to give you a tool you can use with your bootcampers that will consistently annihilate their workouts. This will put an end to those guys and girls who love to finish the workout as quickly as possible and then sit there glaring at you.
Workout finishers are an easy, effective way to bump the intensity for this group and keep them from standing around, or even worse, getting bored. What are finishers? Finishers are a series of exercises at the end of the workout that can be a replacement for HIIT, a cardio substitute for fat loss, or even burn out a specific muscle group.
Here’s an example of a bodyweight finisher from T Nation.
Metabolic Finisher
Purpose: Improve overall conditioning, boost metabolism, increase functional ability, and build body awareness.
HOW TO DO IT:
Perform 2 cycles of each of the following exercises back to back for 20 seconds of activity and 10 seconds rest:
- Speed Squats
- Burpees
- Mountain Climbers
- Speed Skips (in place)
- This will total four minutes.
If you’re looking for a “READY TO GO” system of finishers, check out Mike Whitfield’s Workout Finishers 2.0. Mike uses metabolic stacking, a combination of four different variables put together, designed to increase results above your average finishers. Mike’s four variables include density, active recovery, strategic rest periods, and high volume using unique set and rep schemes.
HERE’S AN EXAMPLE OF A DENSITY WORKOUT FINISHER
What is a density workout finisher? You perform as many rounds of a superset or circuit in a certain amount of time.
3′s Company Density Workout Finisher
How To Do It:
Do the following circuit as many times as possible in three minutes, resting only when needed. Once the three minutes are up, you’re done.
- Burpee/Spiderman Pushup Combo (3)*
- Lunge Jumps (3 reps per side)
- X-Body Mountain Climber (3 reps per side)
*Mike created this combo as follows: Perform a regular burpee, but once you kick your legs out, you do a spiderman pushup by bringing in one knee as you lower yourself into a pushup, and then repeat with the other leg. Kick feet back in and stand up to complete the burpee.
Three reps may not seem difficult, but see how you feel after a few rounds!
Can you come up with these on your own? Sure, but I’m not sure it’s worth your time and energy. Mike’s finishers are solid, done for you, and that means more time for energy focused on other aspects of your bootcamp – LIKE STARTING A NEW BOOTCAMP. Mike’s Workout Finishers 2.0 has 51 workout finishers and 119 Get You Shredded Exercises and comes with Density, Metabolic Circuit, Ladder, Gauntlet, and Superset finishers, and a complete Exercise Library along with HD videos.
P.S. If you’re interested in my current step-by-step process that I’m using to start my brand new bootcamp from scratch, get on my email list at How To Start A Bootcamp quickly. Getting on the email list is free, and you’ll get access to a free audio that I did about the bootcamp business. The tools that I’m using to start my new bootcamp are way advanced, and I guarantee you, you’ll learn bootcamp start-up methods that no one else is using. But…they should be. I’ll gauge the level of interest in my current step-by-step process bootcamp start-up methods by how many people get on the email list. If I do make this added component to “How To Start A Bootcamp”, past buyers of the program will get the new component as well, of course.
