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The world’s best programming & coaching development platform.
 





NCFIT COLLECTIVE

THE WORLD’S BEST PROGRAMMING & COACHING DEVELOPMENT PLATFORM.
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BUILD BETTER WORKOUTS, BETTER CLASSES,
& BETTER COACHES.

The NCFIT Collective is a one stop shop for workouts, programming, session plans, and coaching development. The tools you gain access to as a member of the NCFIT Collective will build better workouts, better classes and better coaches. We know that not everyone has the time or resources to invest in carefully planning out their programs or developing their staff on a daily basis. In our own gyms, we use the same programming and the same lesson plans. We take pride in knowing that gym owners and coaches around the world will benefit from something we love to do and something that we use ourselves.

 



 

ACCESS A FREE 3-DAY SAMPLE OF OUR PROGRAMMING, SESSION PLANS, & DAILY COACHING VIDEOS. 


 
 

NC60 SAMPLE DAY 1

WORKOUT

DOUBLE AMRAP

AMRAP x 8 MINUTES

200m Run
7 Up-Downs
14 Single Arm Front Rack DB Lunges*
(50/35) | (35/25)

*Switch arms at 7 reps
-Rest 3:00-


AMRAP x 8 MINUTES

200m Run
7 Up-Downs
14 Single Arm Front Rack DB Lunges*
(50/35) | (35/25)

*Switch arms at 7 reps


BUTTS & GUTS FINISHER

3 SETS
1:00 Hollow Hold
1:00 Russian Twist
:30 L. Leg Glute Bridge Hold
:30 R. Leg Glute Bridge Hold
-Rest as needed b/t Sets

SESSION PLAN [EXCERPT]

INTRO

Hola, coaches! We have an extremely fun workout in store for our athletes today. It has been a tough week so far after all the skill and barbell work from the past couple of days so athletes might feel a little beat up. Make sure to touch base with your athletes pre-class or during the brief…ask them how they feel and get them ready to tackle today’s Double AMRAP. This is a great time to get some valuable information from your athletes in order to help coach them better and know them better.

The workout today consists of two 8:00 AMRAPs separated by a 3:00 rest. We want athletes to move FAST in both efforts…that’s why we have the extended rest! The movements today are fairly simple and do not require highly refined mechanics. This is a bit of grunt work — put your head down and go! Athletes will start with a 200m Run, 7 Up Downs and 14 Alt. SA Front Rack DB Lunges (50/35)(35/25). Overall, athletes should be moving with a purpose without slowing down much. Transitions today really matter…guide your athletes to stay focused!

For the Lunges, we’re looking to establish a solid front rack position and solid step out/back. These are the critical POP for the rack lunge, make sure your demonstration matches! Goals in this workout are also very important.

While setting up for the workout, talk to your athletes individually and give them a goal. The goal can be rounds or reps related.

Have in mind that some of your athletes will be ready to hit this workout hard, but you might have some individuals who want to take it a little easier today based on how they felt pre-workout. Meet your athletes where they are at today! We’ll end the day with a quick finisher that will take athletes through some butts and guts movements. For your newer or deconditioned athletes make sure your scale this part appropriately - both reps and ROM. Set aside 10:00 at the end of class to allow everyone to finish all 3 sets.

 

nc60 SAMPLE DAY 2

WORKOUT


STRENGTH

Build to a moderate-heavy single Squat Clean & Jerk* *Loading should be 20-25% heavier than workout weight


WORKOUT

"CALIFORNIA LOVE"

30 Squat Clean & Jerk* (155/105) | (115/75)
*Perform 5 Burpees after every 5 reps of C&J
**Workout ends with 5 Burpees after the 30th rep


COOL DOWN

5:00 GROUP MOBILITY
Focus on Lats and T-Spine

SESSION PLAN [EXCERPT]

STIMULUS

We start today with some extended warm-up to build proficiency and confidence. For your more seasoned athletes they can partner up and build up to something moderate-heavy for the day. The focus for all athletes in this portion is to ensure Proper technique so we shouldn’t be going for a 1RM today, keep it around 75%-85%.

For our benchmark workout today we will give classes 15:00 to finish but we really want to try and get everyone done sub 12:00. The combo of Squat Cleans and Burpees are going to get the lungs and legs burning, but the goal should be to complete 4-5 reps a minute to offset the Burpees and give everyone time to finish. Burpees should only take :15-:20 so modify your more deconditioned athletes to less reps or as many as possible in that time frame.

TIMELINE

0-5 Brief (5 min)
5-12 Warm-up (7 min)
12-14 Break (2 min)
14-24 Barbell Prep (10 min)
24-34 Extended Warm-up (10 min)
34-37 Break (3 min)
37-52 California Love (15 min)
52-55 Clean Up (2 min)
55-60 Foam Roll (5 min)

 
 

nc60 SAMPLE DAY 3

WORKOUT

PARTNER RECOVERY WORKOUT

AMRAP x 15 MINUTES

PARTNER 1
Bike or Row
Consistent Effort (75%)

PARTNER 2 COMPLETE 1 ROUND
5 Strict Pull-ups
10 Honest Push-ups
15 Air Squats

-2:00 Transition-


AMRAP x 15 MINUTES

PARTNER 1
Bike or Row
Consistent Effort (75%)

PARTNER 2 COMPLETE 1 ROUND
5 Plate Bent Over Row
10 Plate Ground to OH
15 Plate Hops

SESSION PLAN [EXCERPT]

WARM-UP

It’s Game Time! Play a game with your athletes to get the day going. This can be any game of your choosing. Try to determine which game you want to play depending on how many athletes you have in the room. An option for today is Hungry Hippos!

To start, place all the medicine balls in the middle of the room. Establish a boundary for the whole area. Athletes will circle around the balls at the edge of your set boundary. On 3, 2, 1, Go, athletes will crab walk to the center where the medicine balls are placed. They will grab a medicine ball from the center pile to place it on their hips, and crab walk in reverse to their starting place. The goal of the game is to obtain the most medicine balls. The game ends when all the medicine balls are “eaten” by the athletes. This can be done in teams or individually. Have the losing team/athletes perform 5 burpees while the winning team/athletes hold a hollow body. Have fun with this and get about 2-3 games in to give athletes a chance to “crab” walk around and get warm.

Following the warm-up have your athletes get out the equipment they will be using for the workout. Demo all POP you want to see from your athletes today and once again emphasize quality reps. Have your athletes work through 5 reps of every movement before getting started.

SCALING OPTIONS

PULL-UP – Banded pull-ups are ok today, we just want to get our athletes moving so scale band to allow 5 unbroken pull-ups, otherwise ring rows also work.

PUSH-UP – Scale to box or knee push-up, still keeping the same honest form for these as well.

SQUATS – We also want to see honest squats today so if necessary have your athletes squat to a ball to preserve depth. If the athletes cannot squat have them scale to lunges.

PLATE BOR/G20 – Scale to DBs if athletes are having trouble using plates.

PLATE HOPS – Athletes can perform lateral jumps over the DB. If they are not comfortable jumping over the DB, they can perform lateral jumps with no object.

 
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