Zina!
As most of you know, Zina competed on the USA Dragon Boat Team, racing last weekend in Poland at the World Championships. In order to prepare for the competition, Zina became our very first individual programming (IP) athlete in May. After 4 months of individual programming in preparation for her competition, we asked Zina for feedback on her individual programming experience:
1) What was your motivation to go with individualized programming?
-I was motivated to go with IP because I have a knee injury and my doctor asked for me to take it easy on the deep squatting for a while.
– I also knew that IP was the best way for me to stick to my personal goal. My general goal was to continue to get stronger in preparation for my big race [Worlds]. I had 4 or 5 months to prepare, and I needed something as an alternative to WOD classes which are great, but may include movements that are not good for my knees at this time.
2) How has your experience differed from doing the group class?
-The personalization is very convenient. I open up the GDoc and I read the workout that’s built for me, my goals. My workouts are kind of more rewarding than group classes because it’s personalized.
-Some days I honestly miss hearing the “3, 2, 1, Go!” to get me started on a workout. For IP, I have to get started, stay focused, and stay motivated on my own.
-Some days I honestly miss hearing the “3, 2, 1, Go!” to get me started on a workout. For IP, I have to get started, stay focused, and stay motivated on my own.
-I do appreciate when there’s enough space the main class area for me to do my workout, so that the coaches can check my form and my movements every once in a while. It’s always helpful to hear feedback from coaches.
-It’s nice to go at my own pace. It’s also very nice to arrive at the gym based on my schedule, instead of trying to make a 5:30, 6:30, or 7:30 class.
-I think as a result of IP, I’ve gotten to know more 626 members. When I used to just make the 7:30 class, I would get to know only the 7:30 regulars. However, nowadays I have gotten to know more 626 members because I am there when one class ends and one begins, so I get to interact with twice as many people than before.
-IP has also been habit forming. Because of my goals, I have performed box squat, DL and shoulder and bench press every week for the last 15 weeks. I am more comfortable performing these movements than I was 15 weeks ago.
-Also I have become more skilled at barbell math. During these weeks of IP, I couldn’t rely on coaches to count my weight for me. I had to learn it for myself.
-Last but not least, I get to write my workout on the sacred white board!
-Last but not least, I get to write my workout on the sacred white board!
3) What improvements have you noticed that have translated into your sport?
It’s funny. At times it feels like I have not made leaps and bounds of progress at the box, but then shortly after I’ll have a great day on the water. Great as in… it feels like I am able to contribute a lot more power in the boat. Great as in… I feel more powerful as an athlete. Another plus is that it takes a lot more to get me winded and exhausted now.
After a great day on the water I realize that all these improvements are a result of IP and because I chose to stick with the program.
After a great day on the water I realize that all these improvements are a result of IP and because I chose to stick with the program.
4) What is your favorite thing about working off your own program?
My favorite is getting to gym based on my schedule, instead of trying to make a class. It has been very convenient.
5) Anything else you’d like to share with me or others that are considering participating?
If I were not injured I would have participated in more classes. Seems to me that a combination of IP work and WOD classes is ideal.
With all that said, I am happy about my progress in the last 15 weeks. Based on my results from IP (improvement in strength and power), I am motivated to keep going exactly in the same trajectory and see what another 15 weeks will do!
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