My Fitness File is our training program at Range of Motion.
My Fitness File examines, tests and measures an athlete’s fitness, develops a custom profile, prescribes a completely unique exercise program based on the individual’s needs, and examines performance improvement and training habit data.
This system of training is the most powerful method we know of making people healthier, fitter and more highly performing through exercise.
Here are our top six tips for making your My Fitness File training fun and stimulating, without losing any of the potent benefits to your health, fitness and performance.
1. Use Movement Alternatives for all Multi-modal Sessions:
All the multi-modal sessions in your training have clickable links in them. We don’t program ‘exercises’ for these sessions, we program ‘movements’. These keep training fresh, teach adaptability, can increase the difficulty of movement and prepare you for the unknown. More importantly, they retain the basic stimulus the prescribed exercise has been programmed for – so there’s no less benefit. Take the example of the the movement ‘ground to shoulder’. While at first glance you may choose to do a power clean, there are so many more fun options. You can play with kegs, tyres, atlas stones, dead balls, sandbags, kettlebells, dumbbells, logs, axels and perform the same ‘movement’ while doing a different ‘exercise’. The combinations are huge, and ensure you never get bored, stale or plateau. Don’t worry, you’re not missing out on the ‘normal’ stuff – all that will be programmed as part of your other session types.
2. Check Your Previous Results to Give you Something to Chase:
If you click the ‘view’ button in the bottom right hand corner of each session, you can select ‘previous results’. If you’ve completed that session before, it’ll tell you your score. This gives you something to chase – and beating your previous self is fun! It tells you that you’re improving and that all your hard work is paying off.
3. Get Yourself a Training Buddy:
Training is always more fun with someone else! It’s important for your health, fitness and performance that you stick with your My Fitness File (MFF) training, but this does allow some wriggle room. There are certain ‘interchangeable sessions’ that you can mix and match with your training buddies. These are the sessions that are randomised in MFF. For the sessions that are listed below, you can do another person’s session, then log it in MFF under the ‘Log Extra Sessions’ button in your training log. Then, when you log the session you’ve replaced, just explain that you did another session in its place. Please note that you can only replace like with like – for example, you can’t replace a CRS with a multimodal.
The following sessions CAN be mix-and-matched with you training buddies:
- Heavy Barbell Retcons
- Moderate Barbell Metcons
- Ping Pong Retcons
- Multi-Modals
- Continuous Cardiovascular
- Complete Relative Stamina
- Gymnastics
- Swimming
- Plyo/Sprint/Agility.
4. Do the Extra Credit Sessions:
Every cycle of your training has three ‘extra credit sessions’:
- Gymnastics.
- Swimming.
- Plyometrics, sprint and agility.
These are an opportunity for you to branch out from your normal training and not only broaden your skills, but have some fun along the way. The gymnastics sessions focus on body awareness and more advanced gymnastics movements, skills and positions. e.g. rolls, levers, planches, walking handstands, back rolls to support etc. The swimming session will improve your swimming as a skill, but will also dramatically improve your cardiorespiratory endurance. The benefits of swimming are extremely far reaching. The plyo, sprint and agility sessions are focussed on cardiorespiratory endurance but pure speed and agility. These sessions are hard work, but the ‘novelty’ aspect of them makes them great fun. They’re also an opportunity for you to mix up your training environment to keep things fresh.
5. Log Your PBs:
Achievement is fun! The PB tracker (under ‘My Personal Bests’ in your MFF menu) allows you to log your PBs and measure your improvement. When you log a new PB it’ll tell you how much you’ve improved by. You can log PBs for just about anything you can think of!
6. Improve Your Stats:
Every 12 weeks when you reprofile, you’ll get a bunch of statistics about your training and your improvement. This is your performance report. Set goals to become a more balanced athlete (reduce you Fitness Balance Number) and destroy weaknesses.
My Fitness File should be fun. Use these tips to keep it fun without losing the benefit of your biased training.
