Question to other group fit instructors

AlsDonkBoxSquat

I'm a Les Mills BodyStep and BodyPump instructor. I'm in week 3 or 4 of nrolfw and I'm trying to find a good pump and lifting schedule. Pump is endurance lifting, nrol is definitely not. I only teach one Pump class per week (Wednesday's) and I thought when I started nrol that would be enough, but I'm finding that I need to continue endurance lifting at least 2 x per week.

Before nrol I was Stepping Monday and Saturday, lifting with my trainer and running Tuesday and Thursday, Pumping Wednesday and Saturday and taking off Friday and Sunday.

I was planning on changing my routine and only pumping Wednesday and doing my 3rd cycle of nrol on Saturdays, but now I'm thinking that if I do that I'll lose something on the endurance lifting end as I was feeling particularly weak on some of the track this morning.

Suggestions?

IronSmasher

You know you're supposed to use heavier weights than in your pump classes, right?

carloP90X

Sorry this isn't the reply that you need but I am excited to about Les Mills teaming up with Beachbody. The pump workout looks awesome. The product is suppose to launch late December 2011...looking forward to doing this in the spring after P90X2.

AlsDonkBoxSquat

You know you're supposed to use heavier weights than in your pump classes, right?

Of course. Doing 2 sets of 12 squats at the same weight that I can endurance squat for 5 minutes would be a complete waste of my time, and trying to squat a weight for 5 minutes that I struggle through for the last 2 reps in 2 sets of 12 would be impossible.

I'm trying to up my power lifting from 2 to 3 days per week, and was hoping that I could accomodate it by decreasing my endurance lifting (which I've already decrease from 3 days per week to 2 days per week) down again to 1 day per week. However, I had a difficult time endurance lifting this morning. So I need to figure out if I can do both or if I have to drop nrol back to 2 days a week again to accomodate the 2 days I have to do endurance lifting in order to maintain a challenging class.

AlsDonkBoxSquat

Sorry this isn't the reply that you need but I am excited to about Les Mills teaming up with Beachbody. The pump workout looks awesome. The product is suppose to launch late December 2011...looking forward to doing this in the spring after P90X2.

Yes, we just got the notification this week, I'm interested to see what they do with it in the format. I'm hoping it will get at home workout-ers into our gym too.

IronSmasher

I was joking. 12 reps is endurance lifting, 5 would be the maximum for power.

If you need to do a full workout in class instead of demos and instructing, then you can't do both.

aahand

Kia Ora!!! I am LM certified in Pump, Combat, RPM, and Flow. I currently teach Pump and Combat each week--one Pump/one Combat per week. I vary my training every few months. Right now, I lift two sessions each week (not including my one pump class). These two lifting sessions focus on big-payoff moves: squats, bench press, deadlift, snatch, and clean and jerk. I use heavy weights and can complete no more than 6 reps per set of each move. I typically aim for 4 sets. My hubby is a powerlifter and spots me as needed. I literally DRAG myself out of the gym after these workouts. These moves work your entire body, and elevate your heartrate. My current weekly cardio routine includes 2 days of sprint intervals, 2 days of spinning, 2 days of long, steady-state jogging. I allow one day of recovery per week, and will do hatha yoga on that day.

Here's what this week looks like for me:
Monday-Spin in am; Lifting session in pm
Tuesday-teach Combat in am; sprints in pm
Wednesday-teach Pump in am; steady-state jogging in pm
Thursday-Sprints
Friday-Spin in am; lifting session in pm
Saturday-Steady-state jogging
Sunday-recovery-yoga

You will have to figure out what works for you and your life schedule. Just remember, that when you are teaching your classes, it isn't about your workout--it is about your participants'. I don't ever consider the classes I teach to be a part of my workout routine. I just consider it to be "extra." Hope this helps!