FAQ

For ease of access - the general information has been added to the Raincity FAQ:
faq.raincityathletics.ca > Members FAQ > Individual Programs & Sport Access

The most important thing to remember is if you’re not sure ask your coach! But also, please make sure your question isn’t answered here first ;)

• Software we utilize

• Training priorities

• What does ___ mean?

• How to record your results

• What if I miss a workout?

• What does A1) A2) etc mean?

• How do I warm-up for my workout?

• How do I warm-up for my lifts?

• How do I warm-up for A1) A2)?

SOFTWARE

The Software we utilize

• Zenplanner

  • Billing & payments

  • reserving workout times & checking in (if you’re training at Raincity Athletics)

  • Downloading the app and getting started with Zenplanner

  • You will have access to ‘[SPRT] Access (off peak)’ as well as '[FF] Open Gym’ in the schedule

  • You are not required to reserve your time (reservations open 48 hours prior) but we recommend it

  • you ARE required to check-in everytime you come into Raincity - this can be done via the app or the ipads at the front desk and throughout the gym

• SugarWOD - for WODSQUAD Group Program tracking

  • WODSQUAD workouts from Thor

  • Logging your results for each workout

  • Shared leader board for accountability

  • Fist bumps & comments!

• Airtable - WODSQUAD Movement Demos

  • We won’t always have every movement demo in SugarWOD

  • If unsure of movement - check our movement demo database: thor604.com/movements

• TrueCoach - if on specific individual program

  • Your workouts from coach

  • Logging your results

  • Video demos of movements etc

  • Tracking results (personal photos, weight, etc)

  • Messaging coach directly

  • How to use Truecoach

PRIORITIES

Our primary goals & what to focus on

In order of prioritization:

1. Safety

• If you’re not sure, ASK! If you think’re you’re doing something wrong, ASK! If things feel good but you’re unsure - FILM IT! When in doubt, play on the side of safe - but always notify your coach.

2. Consistency

• The goal is not extreme short term results, the goal is to make some minor lifestyle changes that you will sustain for the rest of your life. If you’re new to the gym, this means starting with 1-2 days / week and making that a normal part of your routine before we add more. Starting at 5 days a week is not a sustainable life change. Show your coach you coach show up 2-3 days / week every single week and then we’ll increase things from there.

3. Range of Motion

• Our primary goal is for you to be able to safely pass through the ENTIRE range of motion of a movement. Unless you have a major prior injury there is NO excuse to not be able to, and that’s what we’ll work on.

• Example: If you cannot squat below parallel comfortably then our first goal is to fix that before you begin loading any movements. This is non negotiable. Range of motion is never to be sacrificed for load etc. get over your ego, period.

4. Sustainable base conditioning & pacing

• ‘earn your intensity’ - learn the pace you can maintain for different durations without needing to stop.

• ‘Cardio long:’ find a pace you can hold for 15-20 minutes comfortable and consistently

• ‘Cardio Moderate:’ a pace you can maintain for 2-4 minute durations in intervals - consistently. You shouldn’t need to stop and you should be able to maintain that pace for multiple rounds

• ‘Cardio Hardio:’ These will be the only thing you do to failure! Goal is a pace that you can barely sustain for the prescribed duration (:20-:60 seconds)

5. Intensity & massive life changing epic gains

• Once you have consistently mastered 1-4 then we can start working towards your epic massive gains (whatever it is you’re looking for). We recommend taking a ‘selfie’ 1x / week (minimum) rather than stepping on a scale.

• Once you have mastered 1-4 - the gains will come quick and easy.

• Typically it takes new athletes 4-10 weeks to consistently master their routine and work out all the kinks limiting their mobility & range of motion.

LINGO

What does ____ mean?

• What are working sets?

  • After you complete your ‘warmup’ or building sets (see ‘how do I warm-up to my lifts?’) then your working sets will begin. When the program says Back Squat 3x 6-8 that means you will do 3 working sets of 6-8 reps of the Back Squat

• 6-8 reps - how many do I do?

  • If the program says 3x 6-8 back squats you should always aim to do the higher number of reps in the set

  • If the weight is too heavy to complete all 8 reps for all of the working sets, then make sure to record that (ie 2x 8 + 1x 6) this will tell your coach that it may be time to ‘de-load’ the lift

• What does “Back Squat 3x 6-8 rest :60” mean?

  • Movement: Back Squat

  • Sets: 3

  • Reps: 6-8

  • Rest after ‘working sets: 60 seconds

RECORDING RESULTS

How do I record my workout results?

WODSQUAD Group in SugarWOD

• If logging results via SugarWOD following the WODSQUAD Group Program:

• See the general FAQ HERE

• Make sure to select the [PTG] PRIVATE GROUP program track from the drop-down

• If you cannot see this track contact Thor ASAP to get access

• Always record additional details to notes - the more info you log the more we can adjust

Private & Individual Programs via Truecoach

If you’re logging via TrueCoach. The more information you give us the better results we can give you! Here’s an example of the best way to record your results:

A1) Back Squat
3x 8-10 @ 135lb rest :60

“3 warmup sets (how do I warmup to my lifts?)
2x 8 @ 135
last set 8 @ 135, Felt good just heavy.”

A2) Bench Press
3x 10-12 @ 95lb rest :60

“2 warmup sets
3x 12 @ 95lb, felt good / easy”

Remember, more info is always better! It’s also a good idea to record on your final movement (or as a comment on the workout) the total workout time (ie took 60 minutes, 90 minutes etc to do it all) as well as generally how you’re feeling.

Here’s an example of a simple but efficient way of recording results:

MISSED WORKOUT

What happens if I miss a workout?

Unless specified otherwise, your primary goal should be to complete the workouts in order. This means if you fall a day behind, try to catch up by continuing the complete the workouts in order.

If you are away for an extended time, or sick etc and miss an entire week - then talk to your coach above having your workouts bumped forward.

Your workouts will be labelled something like this: 1.4.2

• 1 = Training block / cycle / mesocycle

• 4 = Week of this training block

• 2 = Day of this week

GENERAL WARM UPS

How do I warm up for my workout?

Before any workout you need to:

• Increase your core body temperature (5 minutes easy cardio of your choice)

• Dynamic stretch - here are some examples:

  • Leg & arm swings (front to back / side to side)

  • Samson Lunges

  • Leg kick to lunge

  • Knee hugs

Here’s a full list and explanation of warmup options

We will typically assign a full body general warm-up to your daily program that will include a bunch of options for your dynamic stretching & movement prep. It will look something like what’s below. Pick 3-4 of these based on the muscle groups you will be working out that day:

• 3-5 min general cardio

• 2-3 rounds:

  • 10x Banded glute walks left + right (squat / deadlift / all lower body movements)

  • 10x Banded squats (squat / deadlift / all lower body movements)

  • 10x Samson lunge (full body - always a good one to do)

  • 10x banded good morning (for lower body hinging/bending like deadlifts, or if you lack hamstring mobility)

  • 10x (small) band pull apart (for upper body days - shoulders, back, etc)

  • 5x Scap Pushup (for upper body days - but always a good idea for mobility & strength)

  • 5x Scap Pullup (for upper body days - but always a good idea for mobility & strength)