We all get stuck in a rut from time to time. That goes for our bootcamps, too. Here are 4 quick tips for changing things up that will keep your bootcampers on their toes (and limping to their cars – in a good way).
- Change Your Set/Rep Scheme Every 2-4 Weeks
A lot of times we tend to do higher reps in our bootcamps. 10 – 20 or more if using a clock. So think about NOT ALLOWING your bootcampers to do more than 8 reps per exercise in a class. How in the heck are you going to accomplish this? The answer is NEGATIVES. Have them go super slow on their reps for just one class using negatives to perform up to 8 reps.
The concentric is explosive, the ecentric is super slow for a count of 5 or more. I wouldn’t do this every class but certainly every once in a while. Use this same philosophy, think outside of the box and figure out other ways to avoid higher reps.
- Train Your Abs For The Entire Class
OK you can throw in sprints, jogging and jumping but, really, just train abs for the entire class. In fact, don’t even tell them that you’re only training abs. It’ll be fun for you once they start to catch on and then they’ll wonder what else you have up your sleeve in days and weeks ahead.
- Do 100 Reps
Back in the 80’s there was a popular bodybuilding program was called “hundreds”. The idea was to shrink the muscle cells by doing 100 reps of all movements for a period of time (a week or so). Once you started your regular training again, the muscle would “sling shot” back towards more growth. I tried it and hated it for bodybuilding purposes. But…our bootcampers aren’t bodybuilders. So this works very well every once in a while in that environment. Every exercise for a class is done for 100 reps. Do lots of exercises. Don’t go to the next exercise, though, until you get to 100. When you change a rep scheme this dramatically, you’re basically creating a whole new exercise.
- Do Not Use Any Exercise That You’ve Used In The Last 3-4 Weeks
You’ll have to put on your thinking cap here. Stand on one leg instead of on two – that creates a new exercise. Get that new equipment you’ve been wanting. That creates a new exercise. Go on youtube and find some stuff – just be careful, trainers are getting kookier with their “creativity” these days. Ask your bootcampers if you feel it’s appropriate. I’ve learned some great stuff from my bootcampers and I’m sure you can too.
So there you go. Experiment with some of the ideas above and you can literally change the dynamics of your bootcamp completely from time to time.