Announcement: ZOAR Fitness has started online programming called The Protocol. It’s is live right now.
Who is this program for?
For people who want to train for the Sport of Fitness.
1) People who aspire to go to Sanctioned events or the Games
2) People who want to train in a functional way, and might choose to compete at a local competition or in the Open.
Key Principal: Individualization
Achieved through Silos
Weightlifting Silo Example #1
Silo 1: If your Squat Clean is >85% of your Front Squat… you get (5×3) FS at 84% – Rest 2:00 b/w sets
Silo 2: If your Squat Clean is <85% of your FS… you get (6×2) Squat Clean @82% (drop & reset) Rest 75s
Weightlifting Silo Example 2
Silo 1: If your Snatch 1RM is above 250/175lbs: Build to a 3-Position Snatch at RPE 8 → then SN Battery work
Silo 2: If your Snatch 1RM is from 200-250lbs M (or) 140-175lbs F, then Hang Snatch + Snatch Complex @RPE 8, then repeat it 2 more times (3 total working sets)
Silo 3: If your Snatch 1RM is below 200lbs for M (or) Below 140lbs F, then (6×1.1.1) @75% and climb to 85% with the goal being no misses
Skill Work Silo Example
Silo 1: Less than 10 Double Unders unbroken consistently
10:00 Clock: Work your way through this playlist of progressions
Silo 2: 10-50 Double Unders unbroken consistently
Every 2 Minutes x 5 Sets: Max Unbroken Double Unders
Silo 3: 50 or more unbroken Double Unders consistently
-Odd: 25-40 Double Unders; As Fast as Possible
-Even: 40s AirBike @90% of 10:00 Test Avg Wattage
Conditioning Silo Example
2) Performance Metrics (Paces / Wattage / RPMs)
3) Just through your capacity ceiling (testers)
MetCon Silo Example
1) Use 60% of your Deadlift for this piece
2) Or require prescribed weights (specific to the Sport)
Other Unique Things About the Protocol
Coach’s Notes …give strategy, pacing, focal points, technique tips, etc.
The Name Game …specially named MetCons that are testers.