Quick Tips: Options for Advanced Recruits

Several of our recruits have been in our program for years, and sometimes I hear, “I’m becoming too strong for Boot Camp!” Wait, what?! Are you serious? This course was designed for all fitness levels. Those that are stronger have the option to make the exercises more difficult while the beginners will do all they can to keep up.

For our advanced recruits, Week One is a great time to build strong muscles. The class is taught slower for the beginners. This is your time to really challenge your strength. Add more bands, and get heavier weights. Make those 10-counts count! It should be almost impossible for you to do 10 of any strength exercise while adding close to a max-load. During our higher count weeks you should focus on muscle endurance. Lighten the load and pray you can get through the workout alive. I know I pray for you all the time. : )

Try some of these tips for a harder workout:

Warm-Up Challenge:

1. Run fast circles around the group. (Just don't get in our way!)
2. Add a higher bounce or jump to the plyometric stops. 
3. Go harder and faster during the 30-60 second mountain climbers, skiers, etc. 

Agility Course: 

1. Go three times instead of two. 
2. Sprint back to the beginning. Don't just run! 
3. Do jumping jacks in line while you wait for your next turn. 

Strength Portion: 

1. Use two strong bands for all exercises (sometimes even three!). 
2. Put a band around your back during push-ups and hold the band down with your hands on the ground. 
3. Do decline push-ups. 
4. Bring 10-15 pound dumbbells with you on Leg Day. 
5. Do all cardio bursts fuller, higher, and better. 
6. Use "working recoveries" instead of just "regular recoveries." Standing around waiting for the next exercise won't do especially when the instructor is trying to teach proper form to the new recruits. Try "working recovery" exercises that are less strenuous--plank until the instructor is done teaching the exercise, do calf raises, shoulder circles, squats, tricep dips, etc. 

     Keep up the good work recruits! There’s a place for us all. Encourage the beginners (remember that was you once!) and keep yourself focused on building a better you.