nst affiliate program

Welcome to the nst affiliate program.

We will deliver an extremely comprehensive class calendar with 14 programmed classes weekly ranging across 6 different themes.

6x 'Regular' WOD, 1 'Team' WOD, 4x 'Endurance' speciality classes, 1x 'Olympic Weightlifting' speciality class, 1x 'Gymnastics' speciality class, 1x 'Strength' speciality class. Each class will be thoroughly explained in terms of the “why, what and how”, include our own demo-videos, and there will be a time table to ensure the class runs effectively and in a timely manner. 

The goal with the class plan is to provide a broad, general and inclusive fitness program for CrossFit affiliates/Functional fitness facilities.

To accomplish the above we use systematically varied, functional movements, executed at all intensities. Systematically varied simply means that it’s not random. The structure, the exercise selection, the volume, the intensity, the rest, the tasks, the time domains etc. are all thought through and progressive.

The program is designed to be comprehensive, incorporating the full spectrum of CrossFit/Functional Fitness movements; the frequency of these movements however will vary according to their difficulty. This is not solely compound movements, but also exercises that support those main movement patterns. We are not afraid to integrate nor isolate to get you to where we want. 

The program aims to balance heavy days, high-intensity workouts, skill development, strength training, and lower intensity sessions. All intensities are key in order to develop your cardiovascular system. Anything on the spectrum of low intensity to high intensity will be incorporated in order for us to build the most well rounded fitness level for longevity. For those who find the prescribed movements too challenging, a number of modifications are provided within the program on a daily basis. If these modifications are still too advanced, athletes are encouraged to modify as needed to ensure safety and progression.

The CrossFit methodology specialises in not specialising and it’s about being able to perform successfully across multiple, diverse and randomised physical tasks. Our exercise selection will cater to the goal of improving the 10 physical competencies, and will use the GWM model, explained in detail below:

a. Gymnastics 

- Body weight exercises such as Pull ups, air squats, sit ups etc.

b. Weightlifting 

-Lifting external objects such as DB’s, KB’s, Barbells, medballs, Sandbags etc.

c. Metabolic conditioning 

- Running, rowing, skiing, biking etc.

We divide training into 4 main themes: Strength, Weightlifting, Gymnastics and Engine. You will upon signing up get more info in regards to the weekly overview where we will illustrate how we plan to structure the themes inside each of the training weeks. This creates a nice overview for when and what you will have on the program on the different days.

The challenge is to develop a progressive system without knowing how many times a member shows up weekly and on which days they do. We have attempted to build a simple and progressive protocol regardless of the clients training frequency and timing.

What are the main goals for the NST Affiliate Programming?

Educate

• Understanding the Program: Be as detailed as possible to empower the coaches to understand the why behind everything they do. The Noshortcuts Training program is designed using a structured block periodization system and the better you understand the program, the more benefit you’ll get from executing/coaching it.
• Detailed Execution: Coaches are trained to focus on detailed execution to ensure the program delivers the intended results. A specific example is how tempos are described for strength exercises, breaking down the phases of movement (eccentric, bottom, concentric, and top) to ensure proper form and control. 
• Focus Points: For specific workouts or movements, we will highlight key focus areas to improve efficiency and performance. These may include foot positioning, breathing techniques, movement mechanics, or body alignment. Each focus point is designed to help refine technique and enhance overall efficiency and progression. 
• Movement Prep - Movements selected for the warm up and movement prep are specifically chosen. These are aimed to help members to move better both within the workout and long term. We aim to get the members moving in all three planes of motion. 

Strength and Conditioning 

• Consistent Development:. Creating very profound changes in physical performance capabilities are achieved by consistent, long term, modest and sustainable improvements. Seeking faster improvement will threaten adherence to the cardinal rule of training - “If you want to be good at something, you must above all else be consistent”.
• Work Capacity: The program is designed to increase work capacity across various domains (CrossFit-style), emphasising strength (both bodyweight and external load) and daily conditioning work using various models (Task priority, Time priority, Interval, Drop sets, Increasing pace format, Alt. Order sets, complimentary, non complementary, couplet, triplet, chippers).

Promote Progression and Development 

• Modifications and Scaling: The program provides modifications for all movements and we deliver this through various levels (Level 3, Level 2, Level 1) instead of traditional "scaling”. This offers a clear developmental pathway and helps athletes choose the appropriate level to get the desired stimulus.
• Virtuosity in Movement: Emphasising the importance of performing basic movements exceptionally well. This is achieved through "threshold training," balancing technique and intensity to maintain proper form while increasing capacity.
• Application to Coaching: Focus on mechanics, consistency, and intensity in that order. This ensures that members first master the correct movement patterns before increasing speed or load.

Support and Community Building

• Effective Training Timetable: The program aims to provide the best possible experience for members, ensuring they get the most out of each hour of training.
• Demo Library: A visual demo library is available to ensure coaches and members have clear guidance on how to perform each exercise correctly.
• Community Engagement: Weekly team workouts (like on Saturdays) are included to help build community and foster stronger connections among members.

Key Training Principles

• Minimum Effective Dose: Train consistently without overreaching. The focus is on performing frequent, good training sessions rather than exhausting yourself with occasional maximum efforts.
• Quality Over Intensity: Movement quality is more important than the amount of weight lifted or reps completed. This ensures longevity and progress without injury.
• Self-Regulation: Athletes are encouraged to listen to their bodies and adjust intensity as needed. This helps in maintaining balance and avoiding overtraining.
• Attention to Detail: Small details like tempo, setup, and intensity matter. Consistent attention to these details will yield better long-term results.
• Consistency Over Perfection: Regularly showing up and putting in consistent work is better than aiming for occasional perfection.
• Stay Focused on Personal Progress: Avoid comparing yourself to others and focus on your own improvements.
• Technique Before Load: Emphasis is placed on proper form and movement patterns before increasing weights.
• Training for Health vs. Sport: Those training for health should feel energised, while those training for sport must focus on recovery to sustain high levels of performance. If recovery is a challenge, training intensity may need to be adjusted. 

Equipment Availability

NST affiliate gyms will have the ability to modify any of the programmed workouts to best fit the parameters within their affiliate or gym. The list below outlines the framework that NST has worked within when designing the sessions. 

Based on a class of 20 members:

Machines / Monostructural Equipment

• 10 Rowers 
• 5 Echo Bikes 
• 5 C2 Bikes 
• 5 Ski ergs
• A designated safe 400m running route. 
• Jump ropes (ideally members will have their own)

Strength Equipment 

• 10 x 20kg Barbells & 10 x 15kg Barbells. 
• Sufficient number of weight plates (including fractional plates)
• Dumbbells ranging from 5kg - 32.5kg
• Kettlebells ranging from 8kg - 32kg
• Medicine Balls ranging from 4kg-9kg
• 5 Benches

Gymnastics 

• Resistance bands of varying resistance 
• Ab mats for 10-20 members
• Plyometric boxes for 10 members. 

To access all of our competitors programs: https://app.fitr.training/b/NoShortcutsTraining/ (Options: #1 60 min. #2 90-120 min. #3 2-a-day program)

Any further questions, please reach out to our team at info@noshortcutstraining.io