Coach’s Corner: Your Box Needs a Team

1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)
Page:  1 Next »
Print
by RICK SCARPULLA

As Regionals is upon us, many of you are competing while many box owners and coaches are looking toward next year and thinking about how to get their box into a more competitive position. The need for a proper training tier is something many boxes lack.

Training with Athletes of Similar Ability

Training with Athletes of Similar Ability

In a nutshell: Elite athletes will need different training methods and training needs than non-elite athletes.
For a majority of coaches and/or box owners, one area that needs to be addressed is setting up different levels of athletes, or training groups. You must keep in mind the masses, but you must also look at your top elite athletes who —  if given the chance — just might make a pretty good team. Elite athletes will need different training methods and training needs than non-elite athletes.

For that reason, in my facility we have different levels of training. The 4 o’clock crew is the “A” group — by far the strongest crew we have. If you are not hitting big numbers, do not even think about working out with them. How big is big? A 600lb squat is not enough because we are benching that. It is high intensity and almost hostile in approach, so it is not for the timid of heart. A pure strength crew.

After that comes the 6 o’clock crew, who are also very strong, but they are training with a slightly different focus. They are far more versatile; while the 4 o’clock team is a pure strength crew, the 6 o’clock people are training CrossFit, warrior, strength and athleticism. These are young men 21-25 years old, and each one is a stud — way intense and pushing very hard. Some of them were formerly part of the 4 o’clock crew but now have work or scheduling conflicts at that time. They are probably in the best shape overall of all our guys, and this group includes our top athlete.

The elite athletes

Expectations are high on both of these crews, and excuses are not readily welcome. Our facility is shut down to athletes who are not on either of these teams during these hours. Because it is team-only, no one is put in a situation where they do not want to be. You must be asked to join to train with either of these teams; you can’t just show up.

Then we have a morning crew, which is a slightly less intense and follows a strength-based CrossFit format. We are much more welcoming to that crew, and this is where many of our many athletes start. These are currently middle-of-the-road athletes.

Sporadically throughout the day we have some individual special attention athletes — pro or top-shelf athletes who need some one-on-one sessions with me.

Mid afternoon right after school is for JV athletes. They certainly train hard, but we keep in mind that they are developing into Varsity athletes. That time is also set up for new athletes who would be in an on- ramp class. We can get them up to speed and ready to get in a group after a few sessions alone or in a small group. At 7 and 8 o’clock we are set up with the general population of our training center.

The Importance of “Team” Time

The Importance of "Team" Time

Differentiation: Having a tier system setup like this allows for everyone to develop maximally and reach their full potential….Again, not all athletes have the same goals, just as all athletes don’t have the same needs.
Why have I set up my athletes in these teams or groups? In order to develop your gym or team correctly, you need to have athletes training with other athletes of similar ability. You can’t have firebreathers training with newbies because it will not help either of them. Many boxes have an on-ramp class plus several groups at different times slots, all with a one-size-fits-all approach. Not surprisingly, they have no top level of athletes.

This situation is the purpose of tiers or levels in sports. The local housewife might not necessarily want to train at the same intensity level as a 25-year-old competitive athlete. On the other hand, the competitive athlete needs to train with other athletes who will push him/her to get better and who share similar goals.

Setting up your training groups will help this situation. It does not have to be a daily group, but a few times a week there needs to be time set aside for the top shelf team group. Setting up a premier team training time is not as hard as you may think. We are in the same situation here, since everyone has a job and life to work around, but we find a way.

Having a tier system setup like this allows for everyone to develop maximally and reach their full potential. It also does not put athletes in situations where they might not be comfortable. Again, not all athletes have the same goals, just as all athletes don’t have the same needs.

An experienced athlete will need less technique structure and more focus on other facets. Most of the boxes I have been to seem to want to have a group of competitive team of athletes; however, having everyone in a one-size-fits-all type training environment only can bring you so far toward achieving that.

Page 1 2 Next »
Printable Version

We Are Scouting Top Writers

Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!

Share this post
@TabataTimes on Twitter, become a fan on Facebook 

Contribute to this story by commenting below:

Advertise Here

Most Popular of All Time

CrossFit Pulse shared a link on Facebook

New post: WOD 9.12.14 http://t.co/OR0Vfty0Gk

CrossFit Pulse posted an article
CrossFit Pulse shared a link on Facebook

We at Crossfit Pulse remember the lives that were innocently taken, and honor those who sacrificially… http://t.co/5rsdzagSHx

CrossFit Pulse shared a link on Facebook

Serious dumbbell work in the noon class. Big Props to Mandy with the 5lb DB. #5lbPR #crossfit… http://t.co/aWiOACAsjM

CrossFit Perimeter shared a link on Facebook

We are excited to announce that Ice Box Cryotherapy will be sponsoring the CFP QuadSqaud team in the upcoming Pensacola Beach Brawl (Sept 26-28). IceBox is located down Roswell Road. If you're in our competition program and want to set up a recovery session at IceBox let Chris know. Www.iceboxtherapy.com #iceboxtherapy #lynxbarbell #barbellapperal

CrossFit Indulto shared an image on Facebook

9/11 Tribute WOD today. Everyone should be here!

Kristy Parrish published the post inov-8: Introducing the Fastlift BOA on Tabata Times
When inov-8 set out to shake up the weightlifting footwear world, they applied the same philosophy...
Shawn Clark published the post Healthy Lifestyle Can Boost Your Sex Drive on
Every couple these days is searching for a way that they can improve their sex drive. They may...
CrossFit Indulto shared an image on Facebook

Post "The Chief" WOD!!!

CrossFit North Fulton shared an image on Facebook

CrossFit On the Square posted an article
Carolina CrossFit shared an image on Facebook

Thursday, September 11

CrossFit Indulto shared a link on Facebook

9/11/14 http://wp.me/s2wdCw-91114

CrossFit North Fulton posted an article
No Excuses CrossFit shared a link on Facebook

Thursday 9.11.14 http://t.co/eNsBSXPSio

No Excuses CrossFit posted an article
CrossFit Perimeter shared a link on Facebook

Be careful what you believe. Industry paid experts and industry funded studies can lead to some very biased results and perspectives. http://www.sacbee.com/2014/07/23/6574928/viewpoints-dont-believe-industry.html

North End CrossFit shared a link on Facebook

http://northendcrossfit.com/?p=2622

North End CrossFit posted an article
CrossFit South Cobb posted an article
CrossFit Woodbridge shared a link on Facebook

Hey CFW tomorrows post (If the smelly shoe fits ) has been published on CrossFit Woodbridge!! See you at the box!!

CrossFit Woodbridge posted an article
CrossFit Intense shared an image on Facebook

Text CFINTENSE to 95577 to get a FREE WEEK PASS coupon sent directly to your phone. If you're already a member, please help us grow by sharing this post on your wall so your friends can sign up!

CrossFit Intense posted on Facebook

Thursday's WOD Strength: 5 x 1 Hang Snatch Work to a heavy, but perfect single for the day. 3 rounds for time: 20 Wallball 20#/14# 20 Chest to Bar Pull-Ups

CrossFit Iconz shared a link on Facebook

CrossFit Iconz posted an article
CrossFit Perimeter posted on Facebook

Best RX Scores from Tuesday WOD: Doug J 279 Michael K 277 Andy H 256 Chris C 239 Les K 231 Frank V 230 Elise P 224 Leo O 214 Michael D 208 Mark P 177 WOD: Tabata Intervals - 1M rest between movements-score is rep/round WBS (20/14) V-Ups (Abmat) OH Lunges (45/35) TTB

CrossFit 285 shared an image on Facebook

4:30 class getting mobile before Weight lifting Wednesday WOD!!!

Carolina CrossFit shared a link on Facebook

If you're feeling a bit like training has become a chore, we thought this article could help recover the joy of training. Good read from Box Life http://ow.ly/BhL68

szurley published the post You're doing it wrong. This is how you Bar Mup... on
Alright so in all honestly I still don't have a ring Mup a.k.a muscle up but let me tell you, bar...
zmosbarger published the post The Tug-o-War Between Playing to Your Strengths and Staying Constantly Varied on
We have been on the road for eighteen days now, a time span that has allowed us to visit fourteen...
CrossFit Chronic shared an image on Facebook

szurley published the post Skipping Leg Day on
OK so you are probably rolling your eyes thinking about the last time someone at a CrossFit gym...
CrossFit S3 posted on Facebook

Must be PR Week at S3... Great Deadlifting today everyone!

CrossFit Intense posted on Facebook

Don't forget about our Olympic Lifting Class tonight at 7 pm! Being a member at Intense not only provides you with a strength and conditioning program, but with specialty certs in Powerlifting and Olympic Lifting, coupled with the experience and results our athletes have seen, Intense is a great place for you to get in shape or to learn the skills needed to lift weights safely and effectively. There's room for you at Intense, and for just $75 for your introductory month, you get the benefit of wonderful coaching, advanced programming, and a community you will fall in love with! Message us to schedule your intro session before our special pricing expires.

CrossFit Tyson's Corner shared an image on Facebook

CrossFit Fairfax shared a link on Facebook

Two weeks before our Nutrition Challenge officially starts!

CrossFit Reston shared a link on Facebook

Two weeks before our Nutrition Challenge officially starts!

CrossFit Indulto posted on Facebook

GAINZ ARE BACK! Protein is in :)

Carolina CrossFit shared a link on Facebook

CROSSFIT!! http://ow.ly/Bl1yD

CrossFit Falls Church shared an image on Facebook

Last call before Fall Whole 30 kicks off September 17th! Join Amy and Bonny at CFA September 11th, 7:00 pm if you have any questions about this CFA/CFFC challenge! Folks who want to drop off their $25 buy-in are free to come by and do that as well! Note: If you have already attended info sessions for Whole 30 before then this meeting is completely optional. Just email Amy and Bonny that you would like to join! harris.amy22@gmail.com and bonnyc@gmail.com

CrossFit Chronic shared a link on Facebook

http://crossfitchronic.com/2014/09/10/091114-thurs/

CrossFit Chronic posted an article
Brickhouse CrossFit shared a link on Facebook

"A foundation of quality food needs to be in place. However, once that’s in, basing your diet on daily macros allows flexibility in what you can add to this base." Oh-oh. What is Jay up to now?

CrossFit RVA shared an image on Facebook

A strong midline is imperative to hold plank positions. How does Duncan look? _____________________________ #burpee #crossfit #crossfitrva

CrossFit S3 posted on Facebook

S3 Conditioning Thursday 8 Rounds: 10 Box Over Jumps (24/20)(20/16) 10 Wall Balls (20/14)(14/10) 10 Ball Slams (30/20)(20/15) 200 M Run -Rest 1 Minute Between Rounds-

CrossFit Reston posted on Facebook

Happy birthday to Sarah Pomeroy!! Birthday burpees > spinning!!!

CrossFit Tyson's Corner shared an image on Facebook

Keep it simple. #crossfit #rkc #intensity #CFTC

CrossFit Intense posted on Facebook

For a limited time: you can join CrossFit Intense and for your first month it's just $75! CrossFit is for anyone, regardless of age or athletic background. We have housewives, retirees, college athletes, business professionals, entrepreneurs, you name it! If you live in Fairmont, chances are someone you know is a member at CrossFit Intense! We are growing daily and would love you to join us. Call to schedule your first class today at 304-380-4792.

No Excuses CrossFit shared an image on Facebook

Who enjoyed the 4-min squat test on Tuesday? Come to the Mobility Class tonight at 6 pm to improve your range of motion. #crossfit #mobility #mobilitywod #squattest

CrossFit Chesapeake shared an image on Facebook

We are a week into our "Everything in Moderation" Nutrition Challenge. The high-fat, low-carb approach is taking some people out of their comfort zones. Not so for Tara, she's posting some gourmet-lookin' pictures on our challenge group page. Whether you're doing the challenge or not, have you tried any new recipes this week? Share them with us! That's what the community is for :) (Thanks to Tara for the photo!)

CrossFit Woodbridge shared an image on Facebook

Congrats to Jess and Austin as they gave birth to their baby boy this morning!

Brickhouse CrossFit shared a link on Facebook

tarynhaggerstone published the post CrossFit: What Makes a Good Competition? on
Over the past couple years, the number of people who do CrossFit has gone through the roof, and...
Fentress CrossFit posted on Facebook

Wednesday's WOD: 21-15-9 Over the bar Burpees Power Cleans 135/95# Then 50 Sit-Ups 50 Ball Slams

CrossFit 757 shared a link on Facebook

L-Sit & 3 Rds: Run + Power Snatch: Accumulate 3 mins in L sit/hang/hold Then 3 rounds: 800m run 10 power snatch (165/110)

CrossFit 757 posted an article
paleobutter published the post Paleo Paella on Nutrition WOD
This is a Paleo version of the Valencia style of paella. Adaptions include smoked/ grilled chicken...
Patriot CrossFit shared a link on Facebook

Once you learn how to Pose, fall, and pull you must learn one other crucial piece of running technique: cadence. […]

CrossFit West Springfield posted an article

@TabataTimes on Twitter

Watch the latest episode of GPTV