SCALING

Scaling in an important part of all our workouts. There will always be a scale available due to some dancers not having a full skill set yet, i.e. a younger dancer, an injury or lacking strength.

It’s important to understand that scaling a workout does not mean you are doing any less than an athlete who can complete the workout as it is programmed. Scaling is how we improve fitness while getting the full workout instead completing one movement with bad technique, or taking an unnecessary amount of time.

Scaling is how we improve our technique and our endurance levels. As we gradually increase our training and get stronger one day you wont have to scale the workouts anymore. Scaling is a great way to stay safe and not have injuries occur.

Intro WODS 1,3 and 5 display options to reduce the difficulty of the workout.

Below we will explain how the scaling of each workout benefits each dancer.

Scaling INTRO WOD 1

7 min AMRAP

10 Squats*
20 Highs*
10 Sit-ups
20 Lows

Score: Number of rounds completed in 7 minutes.

To reduce difficulty:

Squats: Place a chair behind you and squat down to the chair then back up.

Highs: Alternate 1 or 2 high jumps with one low jump

We know that it is hard to continuously complete 20 highs uninterrupted so we have added in a low jump in-between each high to give the dancer a break. It is better to scale your movement rather than needing to take a long break in between only a couple highs. You want to get the most out of your workout, and scaling enables this.  Then, as your fitness and strength improves you will be able to do those 20 highs in no time!

Scaling INTRO WOD 3

3 RFT

20 Lunges
20 Endurance Clicks
20 In & outs*

Score: Amount of time taken to complete 3 rounds.

To reduce difficulty:

In & outs: Substitute mountain climbers.

The scale for Intro WOD 3 is to use ‘mountain climbers’ instead of ‘In & outs’.

We are using this scale of mountain climbers as it only requiring the use of one leg to move. The in & outs require both legs to be moving which may make it harder for dancers who struggle with co-ordination or strength. Over time you will build up your strength and endurance to be able to complete the movements as described.

Scaling INTRO WOD 5

15 min AMRAP

7 press ups
14 Single Leg Hops
7 Power Jumps
14 Shoulder Taps

Score: Number of rounds + repetitions completed in 15 minutes

To reduce difficulty:

Press ups: Place knees on the ground or only go halfway down.

Single Leg Hops: Hop with both feet.

Shoulder Taps: Place your knees on the ground.

This workout has a few different scaling options due to the variation of movements. For a dancer who may lack core stability or shoulder strength the movements may be hard to complete, therefore scaling will help you get the most of your workout. Press ups on your knees decrease the weight you are moving making the movement easier. This is the same for performing shoulder taps. Hopping with both feet for single leg hops will strengthen your calves and toes until you’re able to do them on one foot.

Scaling a workout does not mean you have to scale EVERY movement, it just means you scale the movements that would really struggle to complete or that you cant complete at all.

We hope this info has helped on the scaling of workouts and how they will benefit you!

If you have any questions on how to scale other movements or want a better explanation, let us know by email at info@irishdanceathlete.com or, message us on Facebook.

Remember, the will to win is important, but the will to prepare is vital!

The IDA Team.