Scaling and How to be more Elite.

Rest Day

    Today I want to talk about scaling; both when is it appropriate and why we scale at all.  First and foremost each and every workout is designed to provide a specific stimulus.  The reason we become more fit is because after we've torn our bodies down, it rebuilds itself so that when it next time encounters that stimulus, it will be more prepared.  We scale so that the intended stimulus will be met. Travis puts much thought into the gyms programming.  He's forced to balance MANY variables in order to ultimately create stimuli that will improve you all as athletes.  Now, it is important that we recognize when and when scaling is appropriate:

Scaling is appropriate when:

    1.  Without scaling, the workout would be completed in a time domain outside of the desired stimulus.  (i.e. if fran takes you 8 minutes Rx'd then scaling down to a weight in which sub-5 min could be met, thus meeting the stimulus of making you never want to workout again).
    2.   You are seriously concerned of injury (if you know you have knee problems then scaling box jumps might be a good idea)
    3.  Without scaling, the workout would far exceed the capabilities of the individual to lift the prescribed weight thus meeting the intended stimulus (if the work out expects you to Deadlift 225# 45 times in a workout and 245# is your pr, scaling is appropriate)
    4.   Any more Bro Mike?  You may want to scale if _____________…   Wait are you still in exile?

Scaling is inappropriate when:
   1.  The workout that day includes "heavy thrusters" but you always do thrusters with a training bar and ten pound plates so today you use a training bar and ten pound plates.
   2.  You've never used a kettelbell heavier than 18# and today's workout asks that you do… even if you're uncomfortable you'll likely be capable of 26#er.  Get comfortable with uncomfortable
   3.  It feels heavy… when we speak of a load being heavy when strength training you'll often here me telling you to "go up, it's too light."  It is not that I don't think you are trying but there is a difference between the load feeling heavy and you being incapable of lifting it because it is too heavy.  One is perception of effort and the other is physiology.  If it is too heavy, we will let you know.

Though I recognize this information is not relevant to many of you in Level 1 (though for some it is), but there are many people new to the methodology as well as others who haven't improved in a while…its all about the stimulus people.  The reason I bring this up is because I often see people scaling down much more than they should if they hope to see improvement (this is why we're here right?).  I do occasionally see the overambitious who should scale but do not, but this is far less common.  Bottom line is if you are concerned with whether or not you should scale then ask your coach.  Not that we want to do any more work but our job is to make sure you are moving safely and to encourage an intensity that will facilitate improvement.  INTENSITY IS THE VARIABLE MOST STRONGLY ASSOCIATED WITH IMPROVEMENT.

Those of you who are elite, give the newer, less-elite folks direction.  Post suggestions of how to be more elite to comments.