The Return to Training - Coach Liz

Hi Raincity folks,

Coach Liz here, as I’m sure most of you are well-aware, we are re-opening our doors today, and we will host our first official group classes since mid-March tomorrow!

We are starting off with members getting access to 2 group classes a week, over 3 potential days (Tues, Thurs, or Sat). (read more about our phased re-opening approach here)

Why Only 2 Workouts per Week?

Testing Procedures

First, to make sure our new COVID procedures function as we imagined with that many members coming through every day, and to make sure those procedures can be replicated as we continue to add back more classes.

Progressive Training Volume

Second, to make sure you all are safe and not overdoing it your first week back to the gym. Most members have been without a barbell or pull-up bar or intense group training atmosphere for going on six weeks! Going back to four to five workouts a week that include all of those things is a recipe for disaster. Remember how sore you were after the first OnRamp session or two? Imagine that, except worse, because your ego is getting the best of you and you’re trying to do the things you could do at the gym Pre-COVID.

Group Class Programming

Having said that, we wanted to notify you about what the in-gym programming will look like for the next couple of weeks to manage your expectations - and honestly, it will be pretty boring (though still exciting to be utilizing all the equipment). We will do lots of tempo strict work to help ensure you’re not picking weights that are too heavy.

It’s a great opportunity to refine your basics! When’s the last time you concentrated 100% on front squat technique? When’s the last time you did tempo strict press or push press?

We will also do a lot of workouts with low volume of movements, and added rest. This will allow you to slowly build back capacity for things like pull-ups and toes to bar without overdoing the numbers of reps relative to your current capacity. Also, adding the rest into the workouts will help you work on these skills without your heart rate at 1000% the entire workout. It will also allow us to avoid tearing your hands, or hurting your shoulders, in your first week back - imagine having hand tears for all the hand washing and disinfectant you’re doing during COVID-19? Ouch!

It’s not the ‘New Normal’ - It’s a Rebuild

So, as you return to the gym this week, just keep in mind that it will be pretty different than the last time you walked through our doors. The physical space will be different, you will be further apart from your friends/coach/fellow gym members (#socialdistancing!), and we will be getting back to basics in the programming. From here, let’s build back up!

Looking forward to seeing you all!

Coach Liz

FULL COVID FAQ has now been added to the RAthletes FAQ - faq.raincityathletics.ca