So you’ve had a break from the gym, and now you’re ready to get back into training. This 30 day program is designed to do exactly that, and it will ensure that you do so correctly. Keep reading to see the program, including the free PDF download.
Some of you may be wondering what exactly BITS stands for, and I can confidently tell you it’s an acronym I stole from the Marine Corps, that stands for (Back in the Saddle Training). Said more plainly, it’s a reintroduction to core competencies after a break. Here are the specific program goals.
Program Goals
- Return to training without incurring injuries
- Gain strength and muscle mass
- Reinforce consistency with core lifts, and WODs
These goals sound simple, but I can tell you after 11+ years of functional fitness, I’ve seen a lot of athletes make huge mistakes when returning to training after a break. I may or may not have made several of them myself. The number one thing you need to keep in mind, after any break, is that you are not the PR setting, WOD crushing self that you remember. You have gone through a period of detraining.
Don’t let that last statement dishearten you, as you will be able to regain your former glory more quickly than you realize. Obviously, if you took a month off, you will have lost very little strength, or ability to perform a metabolic conditioning session. If you’ve taken seven years off, the return will take longer. Regardless of the time off, it is always easier to get back into shape than it is to push your fitness somewhere it’s never been before. Before we get into the nitty gritty of the program, we need to talk about a few principles to keep in mind, so you can most efficiently regain fitness.
Don’t Obsess
This is a common mistake I see with returning athletes. They worry about their diet, the correct warm up, the program, and if it’s hard enough, as well as much more. When returning to fitness, you need to get the basics correct, and that’s it!
You need to eat reasonably well, and make sure you are sleeping more than five hours a night. If you want some more pointers on your nutrition then check out this fitness calculator I created for functional fitness athletes. Otherwise, just make sure you are doing the very basics correctly.
Do Not Try PR’s or Named WODs
I’m sure there is a certain type of athlete that can work up to a max effort lift after a break, look at those lower numbers, and not be affected by it, but I’ve yet to see them. I’ve got another hard pill to swallow. You aren’t going to set any personal records on WODs or lifts for at least a few months.
You have to earn your PR’s through hard consistent training, based off of your current fitness level. You can’t just swing for the fences and then feel bad that you barely got to the outfield.
Your Pacing, and Feeling During the WOD Will Be Off for a Bit
This is easily the most common issue I see. Athletes will come back and they remember the pacing they used to do, or the sets they could perform, and this makes them go way too fast out of the gate.
You won’t feel super awesome when you get to the first few WODs. Your brain has a circuit called a central governor, which keeps you from exercising too hard, and injuring yourself. A perfect example of this is sprinting. You know that when you take off at a sprint that you can’t continue at this pace forever. That knowledge comes from your central governor.
With consistent training your mind understands exactly what pace you are capable of, and with any period of detraining it is always going to default to a more conservative setting. This means your body will tell you to slow down more then it normally would have. Listen to this voice for a week or two, and gradually you’ll find that it settles on the right calibration. With that said, let’s get into the program.
The BITS Program
This program is designed as a five day per week program, but that doesn’t mean you have to perform it that way. If you’ve been away from the gym more than a few months, then I would not jump right into five days per week. It would be smarter to go for three days per week and increase it to four or five days per week after this program. Just perform the workouts in sequential order.
CLICK HERE TO DOWNLOAD THE BITS PROGRAM PDF
Bits Program: Week 1
This is your introduction back into the swing of things. You can see that it’s a percentage based strength program, with complimentary WODs. I expect that you should warm up with some easy monostructural movement such as running, rowing, or assault bike for 3-5 minutes, and then complete some easy calisthenics for your specific warm up.
You can see that you’ll be hitting each major lift once per week with moderate intensity. If you have recent personal record numbers on your lifts (within a year), then you can use those percentages. If you don’t know those numbers, or it’s been longer since you’ve done these lifts, keep these guidelines in mind.
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You should have 4 or more reps left in the tank on the first set, 3 or more on the second, and 2 or more reps left on the last set. None of these sets are max effort. If you were barely able to finish a set, then you need to drop weight. These sets are designed to bring you back to solid technique and efficiency when you lift. Ego lifting will not do that for you.
Bits Program: Week 2
I would expect you to be very sore after the first week. That is ok, and to be expected. Make sure you are taking a minimum of two days of rest between the last day from week one, and the first day of week two.
The strength sets are increased a few percent, and the WODs are getting a little longer. Make sure you are still warming up throughly, and I’ve also found that cooling down with 10min of easy walking, rowing, or assault biking can really speed up your recovery as well. For more info on functional fitness and recovery check out my free fitness guides. Just drop your email in at the bottom.
Bits Program: Week 3
By this week, you should be feeling closer to your old self. I expect you will still be sore, and you won’t be as strong or fast, but you will probably dread the WODs a little less!
You will also notice that we’ve switched from snatches on the fifth session to cleans. Again, these sets are not heavy for a reason. They are there so you can practice with good form on moderate weights. After this program, you can work on crushing some heavy lifts, but be patient.
If you want to try a great program with much more detail then I can put in an article, check out my 8 Week Functional Bodybuilding Program.
Bits Program: Week 4
This is the last week of our program. Consequently, it is going to be the most challenging. It is what I would consider a normal training week for the majority of my athletes.
Once you finish this week, you should feel good about yourself. You will be ready to resume whatever type of program you would like. I’ve taken the liberty of listing a few different types of programs below.
- Gaining Muscle Mass While Maintaining Conditioning
- Heavy Emphasis on Strength and Compound Lifts
- Beginning Cycle of 6 Months of Competitive Programming
Final Thoughts
Good job on completing this program. Getting back into the swing of things can be difficult. It’s important to pick your next goal, and then choose the correct program. Make sure you pick something that is realistic, with an achievable timeline. Now get out there and start training!
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