Speed Ladder + Static Core Continuous 30-Second Circuit Version 2.0

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Speed Ladder + Static Core Continuous 30-Second Circuit Version 2.0
By Sarah Rippel, Author of Build ‘N Burn

 

One of my favorite things about being a fitness professional is the fact that it gives me a creative outlet. I can take what I know about human movement, strength training, energy systems, and programming and make it my own, while ultimately shaping the experience around the goals of each person I train. When you have a firm grasp of the principles, you can create an environment & situations that are both results-based and fun!

 

A few weeks ago, I discussed how I like to take “old” workouts and put a new spin on them to create something new. This is something I have been doing for most of my career, not only with my own workouts but those of others. I like to look at what a handful of other fit pros are doing because it allows me to better understand the concepts we put into practice daily, but also because I realize there is never one “right” way to do anything.

 

For those who are ready to get right to the workout, scroll down to the WORKOUT section!

 

I have developed a filter regarding the intake of information, which allows me to access things that matter to me while greatly reducing a lot of “noise.” I do not spend time reading or looking at anything that detracts from my focus of continuing to perfect my craft as a fit pro. I used to feel I had to constantly change things. I would see something nifty that another fit pro was doing & immediately question my methods. I feel this is healthy to some degree, but there comes a time where it’s not nearly as important. There is no need to reinvent the wheel. I mentioned this in Build ‘N Burn, and the fact that this was the reason I decided to begin systematizing my small group training programming.

 

I believe it was Nick Tumminello who stressed the importance for fit pros to have a filter. I look to people who are putting into practice day in and day out an adherence to principles and sound methods. I do not pay much attention to people who are firmly tied to fitness dogma or place a specific exercise or training method as higher than all others. As I said above, I realize there is never one “right” way to do anything. I also realize there are some pretty silly and unnecessary ways to do things!

 

Many of us share common beliefs, but differ in our approaches. I am constantly reminded that I may have a method or a spin on something basic that resonates with other fitness professionals. This is because I pick stuff up from other fitness professionals that resonates with me. A recent example is what I call the “Bird Dog Drag,” which I picked up from Ultimate Sandbag & DVRT creator Josh Henkin. I wish this variation of the bird dog would have been in my life years ago! It’s such a simple yet powerful spin on a basic exercise. If you have never tried it, I highly recommend that you do because it will make coaching the bird dog a lot easier AND your clients will get more out of it!

 

But we are not here to discuss exercise variations or the powers of the Internet! We are here to discuss workouts!

 

WORKOUT

For this second installment of Build ‘N Burn Remixed,I chose to modify the “Burn A” workout from Phase 1.

The basic framework consists of continuous 30-second intervals performed as 120 seconds of a speed ladder drill followed immediately by two 30-second core stabilization exercises. There is no rest in between any intervals other than the transition time necessary to switch to a different exercise. Two 12-minute rounds are to be completed. The workout is 24 minutes in length and the goal is continuous movement.

 

When I designed this workout, I pulled some know-how from BJ Gaddour’s “Adrenaline Abs” format. Essentially this format consisted of a higher-intensity interval paired with a static core exercise. I still love this format because I felt it enables some people to better “feel” proper bracing during the core holds due to the increased breathing rate. It is also virtually impossible for anyone to hold their breath during the core holds. I want people to be breathing during their workouts! In addition, I love putting exercises together that require people to get down to and up from the floor!

 

I feel the speed ladder is a nifty little piece of conditioning equipment for the group training setting. It has a relatively low learning curve, it’s portable, and there are a ton of drills from which to choose. In addition, if a drill is too challenging for a specific individual, they can default to what I call a basic “2-In” pattern which is essentially just jogging through the ladder. If you do not have a ladder, you can draw one on the ground using chalk!

 

For both the original format as well as V2.0, I recommend using two ladders if possible for groups of up to 10 people. This decreases the chance of people getting “stuck” behind someone in the ladder. You will see that V2.0 allows the workout to flow a little bit better, reducing this possibility further. In addition, for both formats I recommend designating an open floor space for the core work instead of allowing people to plop down at random places around the ladders.

 

Here’s the original workout:

 

2 Rounds:

120s Speed Ladder Drill 1

30s Static Core – Plank Variation

30s Static Core – Bridge Variation

120s Speed Ladder Drill 2

30s Static Core – Plank Variation

30s Static Core – Bridge Variation

120s Speed Ladder Drill 3

30s Static Core – Side Plank Variation

30s Static Core – Side Plank Variation

120s Speed Ladder Drill 4

30s Static Core – Side Plank Variation

30s Static Core – Side Plank Variation

 

As with all the workouts outlined in Build ‘N Burn, there are regressions and progressions in place for each exercise.

 

To revamp this workout, the first thing I did was decrease the length of the speed ladder intervals. There are two reasons for this. First, by reducing the speed ladder intervals to 60 seconds, they line up perfectly with the back to back core intervals that are 30 seconds each. I feel this may allow for less confusion in transitioning from one “station” to the next, as everyone will be switching at the same time. In addition, I feel 60 seconds is a good length of time on the ladder for those who like to “go hard” even if our goal is to stay aerobic! This interval length may allow people to pace better.

 

The second tweak was to include 15-second rest/transitions between the 60-second intervals. Since the ladder intervals are now equal to the core intervals, this is easy to do and it makes sense to me based on my present-day know-how.

 

The result is a greatly-reduced working time per round of just under six minutes. This includes “rest breaks” that not only allow for less chaotic transitions between the floor and ladder, but enable anyone who has improperly paced on the ladder drills to catch their breath. Again, we want this workout to be aerobic and sustainable, not “go hard for 20 seconds then spend 40 seconds laying on the floor.”

 

After completion of one round, there is a 90-second rest for a total time per round of 7:15. A total of three rounds are recommended for a total workout time of just under 20 minutes!

 

Build ‘N Burn P1A Remix 1:

 

3 Rounds:

60s Speed Ladder Drill 1

15s Rest

30s Static Core – Plank Variation (for a nasty advanced variation, try the Purgatory Plank: (https://youtu.be/iqG5FwFgQX8)

30s Static Core – Bridge Variation

15s Rest

60s Speed Ladder Drill 2

15s Rest

30s Static Core – Plank Variation

30s Static Core – Bridge Variation

15s Rest

60s Speed Ladder Drill 3

15s Rest

30s Static Core – Side Plank Variation

30s Static Core – Side Plank Variation

15s Rest

60s Speed Ladder Drill 4

15s Rest

30s Static Core – Side Plank Variation

30s Static Core – Side Plank Variation

90s Rest

 

For Version 2.0, I recommend splitting your group into two groups. One group will start the workout with the ladder drill, and the other group will start with the core work. This is easy to do with the core and ladder intervals lining up at the same time and will allow for a better flow through the workout.

 

As a bonus, here is another variation using some other core holds!

 

Build ‘N Burn P1A Remix 2:

 

3 Rounds:

60s Speed Ladder Drill 1

15s Rest

30s Static Core – Wall Sit (https://youtu.be/VqN-K9-X-2I)

30s Static Core – Hollow Hold Variation (https://youtu.be/HZGXFj0mXHU)

15s Rest

60s Speed Ladder Drill 2

15s Rest

30s Static Core – Wall Sit

30s Static Core – Hollow Hold Variation

15s Rest

60s Speed Ladder Drill 3

15s Rest

30s Static Core – Ring Plank (https://youtu.be/hG_aQPjERik)

30s Static Core – Hollow Hang (https://youtu.be/CtfGu03CgGk)

15s Rest

60s Speed Ladder Drill 4

15s Rest

30s Static Core – Ring Plank

30s Static Core – Hollow Hang

90s Rest

You may be asking yourself, “how are the wall sit and hollow hang considered core work?” My answer: have you really focused on proper alignment during them? With the wall sit, if you are maintaining a slight posterior pelvic tilt & focusing on quality breathing, you most definitely will feel your abs! Same thing goes for the hollow hang. This posterior tilt is also important for both the hollow hold as well as the ring plank.

 

So, there you have it! Another remixed and revamped Build ‘N Burn conditioning workout. If you have tried the original, give this one a shot and feel free to give your feedback via the Build ‘N Burn private Facebook group! I would like to know what you think about the modifications!

 

Until next time, keep finding unique ways to make a positive impact on your clients’ lives every day!

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Go grab Sarah Ripple’s Build N’ Burn  – Done For YOU  Metabolic Small Group Training System for Fit Pros

 

 


Other articles by Sarah Rippel:

Build ‘N Burn Remix Workouts: V1.0

The Continuous 20-Second Interval Format
(“BURN” Circuits w/ Videos ) 

Alternating EMOMs for Small Group Training

Small Group Programming – The “How” & the “Why”

The Evolution of the 14 Station MegaCircuit  
http://thefitnessbootcampclub.com/the-evolution-of-the-14-station-mega-circuit/

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