A POD is a “Program of the Day.” At EdgeFIT we post 1 POD on our blog for each day of the week, excluding Sunday’s which is a recovery day.
At present we post 6 programs per week, however you can split your training days to best suit your schedule, for example a 2 days on, 1 day off, 3 days on, 1 day off training split is a good option and fits well into the work week. That said our programming can work just as effectively with a 3 days on, 1 day off or 2 days on, 1 day off or 5 days on, 2 days off split.
You may follow the program as we post it ,or you can select a training split that best fits your lifestyle, its your choice. We do advise at least 1-2 rest days per week based on the volume of work and intensity to ensure adequate recovery.
Each POD is usually comprised of 3 elements - Warm Up, Strength, and Work Capacity. Occasionally we will substitute a Finisher element instead of the Strength.
Warm Up
At EdgeFIT we have four standardized warm up routines that we use on a regular basis. They are:
Power Warm Up – designed to prepare the body for Power Lifting movements such as deadlifts, squats, and presses.
Olympic Warm Up – designed to prepare the body for Olympic Lifting movements such as cleans, jerks, and snatches.
Swing Warm Up – designed to prepare the body for swing or kettlebell sport style movements such as swings, swing cleans, jerks, swing snatches.
Body-weight Warm Up – designed to prepare the body for body-weight or gymnastic type movements such as pull ups, push ups, squats, sit ups, lunges, dips, muscle ups etc…
The warm up is usually directly linked to the strength component that follows, for example if the strength element for the day is a power lifting movement you would perform the power warm up, if the strength element is an Olympic lift then you would perform the Olympic warm up and so on.
On days when the POD contains no strength element the warm up will be linked to the Work Capacity that follows. In this case a standard warm up may be used based on the dominant movements in the workout or there may be an alternate warm up provided usually comprising a couplet or triplet that prepares you for the work ahead.
Strength
The strength component of the workout will be comprised of either a power lift, an Olympic lift, a swing movement, or a body-weight exercise. In some cases there may be two or three movements or a complex of movements or even a combination of different style movements, e.g. a power lift and an Olympic lift.
Work Capacity
The work capacity portion of the workout is varied daily in almost every way. We change the movements, alter the time domain, and combine different exercises, basically anything we mix it up in every way we know possible! Why? We do this so that we can prepare you for anything or any task that you may be faced with.
Our goal is to increase your bodies work capacity in every way imaginable! We want to make you stronger, faster, more powerful, and more agile. We want to increase your power output and endurance whether it be for short intense bursts, moderate sustained activity, or long grueling events. In simple terms we want to increase you work capacity, your ability to do work, no matter what that work may be. The goal of our program is to address each and every component of fitness and improve it.
Finisher
The finisher is a short bonus element that we add in if we see fit on any given day. It is predominantly based around core isolation movements that are not often included in the work capacity portion of the workouts. The movements selected have direct transfer to the EdgeFIT’s fundamental movements and thus help improve overall performance in the strength and work capacity elements of the POD.
