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JST Compete Affiliate Programme

Programming and methodology

The JST Compete Affiliate Programme has been developed over the last 4 years within CrossFit JST itself. The design, structure and methodologies have been tried and tested in a regular box setting with a wide demographic of members ranging from complete novices all the way through to regional and games level athletes. The design focuses around a properly periodised and structured strength and conditioning programme for the average box member looking for consistent and continual progress. In order to gain optimal results JST Compete recommends that members are attending 3-6 classes per week whilst using this program.


Weekly training organisation

CrossFit RS3 weekly training cycle

Monday CrossFit Class
Tuesday CrossFit Class
Wednesday CrossFit Class
Thursday Active recovery
Friday CrossFit Class
Saturday CrossFit Class
Sunday Active recovery

This JST Compete Affiliate Programme has been created specifically for CrossFit RS3 to be run as a 6 day per week program on the assumption that members are training 3-6 classes per week. We would always recommend that the average member trains no more than 3 consecutive days without having a rest day or active recovery day and have found the best long term results have come from the weekly training split shown above.

The strength/skill, assistance and WOD elements are programmed on a rotation to make sure that a member that only trains Monday, Wednesday and Friday for example, will get roughly an equal amount of each strength and weightlifting movement, as well as an equal split of energy system training within a 4 week training period.


Class flow and coaching ethic

At CrossFit JST the ethos is that every member gets the most out of every class. For the average person it is only realistic to commit around 3-6 hours per week to training, for this reason we believe it is incredibly important that this time is maximised. This ethos is reflected strongly in the the JST Compete Affiliate Programme with an hour class generally being an hour of work. Therefore it is the coaches job to ensure that the class is organised and each section flows neatly into the next with minimal time wasting. Pre planning and maintaining each members focus throughout the hour is imperative. Suggested time frames for each section have been provided throughout this programme.