This is a piece I like to post a few times a year. Some of you may have read it, but there is always something you can take from it. For others this will be new, happy reading!!

Good Training Habits

As your coach it is my responsibility to program intelligently and keep you safe. As an athlete it is your responsibility to develop good training habits. Here is an overview of three great habits that will significantly enrich your training experience.

Be Proactive With Your Movement Prep
Personalized maintenance on your body is important.  Even 10 minutes of DIY movement prep before class can go a long way in keeping you fit and pain free.  After you have arrived and are changed, take advantage of the time you’ve got to start moving. Here is some examples:

Row an easy 300-500m on the erg. Start to get your heart rate up and a light sweat going.  I recommend holding 20 strokes per minute while rehearsing good form.

Stretch/Foam Roll
Many of us know where our tightest areas are – they’re the ones that make it difficult to squat below parallel or press a barbell overhead.  Spend a few minutes mobilizing and doing some soft tissue work (foam roller/LAX ball, etc) on your ‘problem areas’.  If you don’t know where to begin, simply ask and we’ll help with what you should be prioritizing.

Log all your Workouts 
Training without logging is like driving without a road map: you don’t know where you’ve been or where you’re going.  Taking notes on each training session will help you keep track of your progress, and will help me make informed decisions about how to assist you in choosing weights and scaling movements. Each day it’s important to list some quantitative and qualitative notes about your training session. Here is an example:

10 Wall Squats
5 Pull ups
5 KB Swings
10 Push-ups to a 12” box

(Moved up to Blue KettleBell)

AMRAP 15 minutes:
Row 350m
12 KB Swings, 16 Kgs

4 Rounds + 320m
Kept rows at about 2:23 splits, felt hard but do-able. Remember to let the hips do the work in the KB swing!

You can track your workouts in a journal.  As your coach, I LOVE to read the details of your workout. It gives me a deeper perspective into your progress, and to our school’s programming.

Start Slow and Maintain Perspective
We take our training seriously at Tofino School of Fitness and that comes with a great deal of responsibility. Our movement pool uses serious strength and conditioning exercises in order to develop a broad and inclusive fitness.  If we don’t treat these movements and workouts with respect, training plateaus and injuries are sure to follow.  The best way to ensure your success and training longevity is to start slowly and develop a rock-solid technical base. In fact, the first few months you start training, intensity should not be a significant concern.  The movements are potent enough, and consistently performing them will create a favorable adaptation. Only after you feel comfortable with most of our exercises and have a working knowledge of your weights should you start ramping up the intensity.

Training with a life long perspective is incredibly important – remember that you’re here to build yourself up not break yourself down.  Scaling workouts properly, listening to your body and checking your ego at the door will allow you to workout successfully for years to come. Most importantly, have fun with this and enjoy the process.



Strength: Push Press


Work up to a heavy single.


Conditioning: 5 Rounds, For Time of:

200 M Row

12 Thrusters

Thrusters should be on the the light-medium side of things. Hit the rows hard!