Let's talk about the term "scaling." I know, it's often met with groans, eye rolls, or even annoyance by some of you. Sometimes it feels like the coach is taking something away from you, which is understandable, but that isn't the case! I believe scaling is really misunderstood, so let's clear that up.
First off, scaling doesn't mean regression. It's best thought of as an alternative that helps you get the most out of your workout. That means any adjustment, counts as scaling. Going Rx+? That's a scale. Need to dial the intensity down to maintain that stimulus? Also a scale. We coaches aren’t trying to take anything away from you; we're tailoring the workout to fit you better and help you stick to the session's goals (the stimulus). Let me break it down some more.
The main goal of any workout is to maintain the intended stimulus because that’s what drives progress, right? So, if the goal is to build up to a heavy 5-rep max back squat across 5 sets, you need to build up wisely to hit that target weight by the 5th set. If the goal is to do longer sets with shorter rest periods, you should pick a variation that lets you keep a good pace and maintain solid movement standards. No matter the workout or its intended stimulus, there will always be adjustments available to make the workout work best for you.
Secondly, scaling can also mean scaling up. If the workout doesn’t challenge you enough, we’ll find a way to step it up without deviating from the intended stimulus. This might mean increasing volume, decreasing rest time, advancing a movement, or adding more weight.
Lastly, as our head coach mentioned in his last program blog, mixing up our movements gets more out of our bodies. The more we challenge ourselves in different ways, the more we adapt. The more reps you can get with everything, the more well-rounded you’ll become. This keeps you in the game for the long haul and nudges you toward future progressions.
So, remember, scaling is about making the workout better for you, not about taking something away from you. That means dialling it down or cranking it up. Embrace the adjustments, and you’ll see better results, I guarantee. Embrace the scaling life!
Can't wait to see you in class,
Coach Sam
