btwb : PRVN - Affiliate
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About this program

PRVN Affiliate, preparing and motivating coaches for every session to train the GPP community. Built on years of knowledge of both the elite and everyday affiliate athletes, PRVN has designed the GPP Affiliate Program. Aiming to provide an all round exceptional experience every day in the gym for both coaches and athletes. Our programming gives a goal intent for each session as well as specific guidance and technique points of performance for the day to get the most out of your athletes.

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Improving Overall Health & Fitness

PRVN Affiliate is dedicated to providing coaches with sessions devoted to the improvement of health and fitness of the GPP Community. Perfect for both beginner and advanced affiliate athletes. PRVN affiliate has designed an all rounded program for coaches wanting to push their everyday athletes to the best and fittest version of themselves. Each session is designed with the athletes fitness and longevity in mind. The goal behind the program is to develop longevity in athletes as they pursue their fitness dreams, changing lives and developing clientele for life.

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Aim of the Program

Our aim is to provide knowledgeable and efficient 60-minute session plans, 6 days a week, for coaches all around the world.

  • Each day has a purpose and thoughtful approach to the intended stimulus. This is written in the coaching notes in order to create a better and more individualized approach to each and every athlete in your class.
  • The program consists of thoughtful and progressive weightlifting sessions to provide both coaches and athletes the tools to improve technique and efficiency as strength increases in order to break through plateaus.
  • Along with weightlifting progressions, the affiliate program incorporates consistent and progressive strength sessions built around the major lifts (squat, deadlift, press, bench, etc.)
  • Each and every day includes skill progressions and specific technique primers. The drills included are specific and will address the needs of each and every athlete from the beginner up to the elite.
  • Our warm-ups are built around exercises that help to increase blood flow to the intended muscle groups for the day, increase range of motion in the joints, and target specific muscle activation exercises to help recruit the correct muscles and limit muscle imbalance during workout.
  • Mobility is included in the workout and built into the 60 minute class structure to keep your athletes coming back day after day, while improving mechanics, and decreasing injury rates.
  • Included are optional bulletproofing/accessory exercises for athletes to include on their own time in order to enhance the training session and build resiliency in the athlete.

All of this is included in the plan to help give coaches the tools to crush each session and develop better rapport with each athlete in the class. Over time coaches will have more tools at their fingertips as they practice and teach the specific progressions, skill transfer exercises, and have spent more time working through higher level coaching techniques and skills.

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Sample Day

Warm-up

2 rounds for quality:

  • Cardio choice, 1 min
  • 8 L/8 R Single Leg Romanian Deadlifts
  • 10 Alternating Goblet Cossack Squats
  • 6 Inchworm Push-ups
  • 10 Mountain Climber Lunges

Barbell Primer

5 sets of:

  • 1 Clean Lift Off + 1 Slow Muscle Clean + 1 Low Hang Power Clean + 1 Hang Squat Clean
  • Build in weight to get close to your startinng percentage for today’s weightlifting.

Weightlifting

Every 2 mins for 12 mins:

  • 1x [1 Clean Pull + 1 Power Clean + 1 Squat Clean] @ 75% 1RM Squat Clean
  • 1x [1 Clean Pull + 1 Power Clean + 1 Squat Clean] @ 75% 1RM Squat Clean
  • 1x [1 Clean Pull + 1 Power Clean + 1 Squat Clean] @ 80% 1RM Squat Clean
  • 1x [1 Clean Pull + 1 Power Clean + 1 Squat Clean] @ 85% 1RM Squat Clean
  • 1x [1 Clean Pull + 1 Power Clean + 1 Squat Clean] @ 87+% 1RM Squat Clean
  • 1x [1 Clean Pull + 1 Power Clean + 1 Squat Clean] @ Heavy for the day

WOD

“Bowser”

Level 3

Every 1 min for 6 mins, alternating between:

  • 6 Hang Power Cleans, 65-70% 1RM
  • 13/10 Bike Calories

-- then --

Every 1 min for 6 mins, alternating between:

  • 4 Hang Power Cleans, 70-75% 1RM
  • 13/10 Bike Calories

Level 2

Every 1 min for 6 mins, alternating between:

  • 6 Hang Power Cleans, 65-70% 1RM
  • 15/11 Bike Calories

-- then --

Every 1 min for 6 mins, alternating between:

  • 4 Hang Power Cleans, 70-75% 1RM
  • 15/11 Bike Calories

Level 1

Every 1 min for 6 mins, alternating between:

  • 8 Hang Power Cleans, 45/35 lbs
  • 10/8 Bike Calories

-- then --

Every 1 min for 6 mins, alternating between:

  • 6 Hang Power Cleans, 75/55 lbs
  • 10/8 Bike Calories

Mobility

  • Elevated Pigeon Stretch, 2 mins/side
  • Weighted Standing Straddle, 2 mins
  • Couch Stretch, 1 min/side
  • Weighted Ankle Stretch, 1 min/side

Accessories

4 rounds for quality:

  • 100 m Farmer Carry, pick load
  • L 100 ft/R 100 ft Crossover Sled Drag,  pick load
  • 30 secs Kettlebell Dead Bug,  pick load

Class Management

  • 0:00 - 3:00: Whiteboard
  • 3:00 - 12:00: Warm-up
  • 12:00 - 18:00: Quick Clean Primer
  • 18:00 - 23:00: Get to Working Loads
  • 23:00 - 35:00: Clean Complex
  • 35:00 - 40:00: Clean-up and Get Set for Workout
  • 40:00 - 52:00: “Bowser”
  • 41:00 - 50:00: “Darkness at Noon”
  • 52:00 - 55:00: Clean-up
  • 55:00 - 60:00: Mobility + Cool Down
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Equipment List

You will have the ability to customize the workouts to best fit your affiliate or gym; our list below is to help you better understand the parameters we will work with when creating the PRVN Affiliate program.

Machines & Cardio:

  • 8 Rowers
  • 6 Bikes
  • 3 Ski Ergs
  • Place to run outside
  • Jump Ropes

Strength Equipment:

  • 8-10 Male Barbells, 8-10 Female Barbells
  • Adequate weights
  • Dumbbells with 5 sets of 15s, 5 sets of 25s, 5 sets of 35s, 5 sets of 50s, 5 sets of 70s
  • D-balls or sandbags of varying ranges
  • Kettlebells ranging from 8 kg - 28 kg
  • Medicine Balls at 10 lbs, 14 lbs, and 20 lbs (couple of 30 lbs for competitors)

Gymnastics

  • Various stretching & strength bands, from mini to big bands
  • AbMats for 10-15 people
  • Mini bands for 10-15 people
  • 4-8 Sleds & Sled Space
  • 4-8 GHDs

About PRVN Fitness

Our mission is to empower as many people across the glove to reach new heights and become PRVN.

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