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The Perfect Bootcamp Workout "Multiple Planes"

November 9, 2020
2 minute read

Hi! Jono here! Co Founder and Director at Fitness Education Online! 

Whenever I program a Bootcamp workout, I want to make sure it’s as “functional” as possible. Now “functional” is going to mean different things to different people – a “functional” workout to one individual may not be a functional workout to another individual. However in a Bootcamp setting we want to try and come up with something that will be functional to “most” people in the class and the easiest way to do that is with this formula 

  • Multiple Planes
  • Multiple Chains
  • Multiple Positions

When it comes to “planes”, most Bootcamp Instructors overdo the “sagittal plane” and rarely include exercises in the “frontal” or “transverse” plane.

When it comes to “chains” most Bootcamp Instructors overdo the “anterior” chain and rarely include exercises in the “posterior” chain.

When it comes to “position” most Bootcamp Instructors over the “standing” position. 

And the reason being… sagittal, anterior, standing exercises are really quick and easy to do in Bootcamp with no equipment… 

But…

It may not be the functional way to train… and it’s really easy to throw a few exercises in to cater for the multiple plane, chain and position…

In this blog i’m going to speak mainly about Multiple Planes 

Now the number 1 issue with most Bootcamp Workouts is they focus heavily on ‘the anterior chain’… Now that’s an easy fix… Throw in some row and hip hinge dominated movements… 

And the workout could look something like this

Example

20min AMRAP

20 squat jumps

20 lunges

20 kettlebell swings

20 kettlebell bent over rows

20 push ups

20 hip thrusts

1 x 20m shuttle run

It’s pretty balanced… 3 x anterior chain exercises and 3 x posterior chain exercises and a run… 

But… they are all in the sagittal plane!

However… it’s pretty easy to make some simple changes and get multiple planes in there!

Example

20min AMRAP

20 squat + lateral jumps (now also working in frontal plane)

20 lunge + twist (now also working in the transverse plane)

20 kettlebell swings

20 kettlebell bent over rows

20 side plank rotations (now also working in the transverse plane)

20 hip thrusts 

1 x 20min side shuttle run (now also working in the frontal plane)

I haven’t really changed the workout much… All I did was

  • Add a ‘lateral jump’ to my squat jumps
  • Add a ‘twist’ to my lunge
  • Change the ‘push up’ to a ‘side plank’ rotation 
  • Change the ‘shuttle run’ to a ‘side shuttle run’

It’s now going to be a way more functional workout and probably more enjoyable for the participans

Thank you for checking out  Fitness Education Online Blog!

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Fitness Education Online are one of the leading providers in the world when it comes to the professional development of Personal Trainers. We have over 30 registered AUSactive CEC courses.  Click here to check them out!

 

About The Author: Jono Petrohilos
Online Course Creator I 2020 Fitness Australia Educator of the Year

Jono is the co-founder and director at Fitness Education Online. Fitness Education Online is one of the leading providers in the world when it comes to delivering online education to Fitness Professionals, providing over 30 registered CEC courses.

Fitness Education Online is also the admins of the largest Facebook Group in Australia / New Zealand for Fitness Professionals (Fitness Education Online Community Facebook Group).

Jono is also a qualified Exercise Physiologist, best selling author (The Bootcamp Blueprint), and the host of the successful podcast “Fitness Education Online Podcast”.

Jono is the current 2020 Fitness Educator of the Year (awarded by Fitness Australia)

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