New Members – Welcome Aboard!

We’ve had a bunch of new members sign up recently and I wanted to provide you with some news and reminders:

1) Make sure you complete your 8 tests as soon as possible. There are five fitness tests. Make sure you complete the two that require running on separate days. After completing all your tests, make sure you log everything in your OCR testing log. This is where you’ll also log every time you re test so you can keep track of your improvements. The five fitness tests can be marked public or private and the resting HR, bodyfat %, and weight will default to private. Completing and logging the these tests as well as re testing periodically is not a requirement to be in the program but I highly encourage you to participate in this portion of the program. It has proven to be very successful in helping you stay motivated to stick with consistent training.
2) Late this week or early next week we’ll be launching website scoreboards. If you mark your 5 fitness tests “public” your scores will populate to our scoreboards so you can see how you compare with other Yancy Camp team members. This can be a great motivator and I encourage you to mark your results public. We’ll only list down to a certain mark. For example, if you’re new to the program and you’re only able to do 1 pull-up or possible zero at the time, don’t worry, your mark won’t show up at the bottom. Stick with the training though because I promise you’ll find yourself improving dramatically. Your resting HR, body fat %, and weight will always be kept private. The only time I’ll use these numbers is to create overall team improvements and names would never be included. Example: let’s say the average resting HR for a group of new members is 68 and after 3 months the average resting HR for that same group of members if 55, I would use this as a motivator to show you as a group we’ve seen a 19% drop in resting HR.
3) All workouts can be scaled down if needed. The number of rounds can be reduced, the time during the rounds can be reduced, the number of reps can be reduced, etc. If you’re not in the habit of training for the length of time it takes to complete some of these sessions, I encourage you to scale down the workouts and slowly work up to the full workout durations.
4) If you find a workout you really like and/or one you really like and scale back, you can easily bookmark the workout so you can quickly find it in the future. Certain workouts you really enjoy can make great filler workouts to add to certain weeks.
5) I always try and provide an indoor and outdoor version for most of the workouts. There will be subtle differences obviously but don’t feel like you’re missing out if you’re not able to do it exactly how your athlete may be doing it. Know that I design every workout around maximizing your OCR specific training time. If you consistently complete these workouts, I’m confident you’ll enjoy the program and the results.
6) There are videos that describe some of the movements that you may not have seen/done before. Please take a few minutes and review all the videos. If there is ever a movement you’re not comfortable with, start out with light weight and work on your form before focusing on increasing weight. Never lift weight that forces you to sacrifice good form.
7) There is an online forum where you can post training, racing, nutrition, or just general questions. My wife is the Sports Performance Dietitian for the Texas Longhorns Athletic Department and she’s also worked with endurance athletes from all over the world. She’s very well respected in the world of sports performance fueling and she’s available to you through the forum. Simply go to the nutrition section of the forum and post your questions. She’ll answer the questions as soon as possible. This is a great tool available to you at no additional charge.
8) We have an “Affiliate” page on the site. This is where you can see many of my affiliates and find discounts for their products. There’s a 20% discount code for BeetElite for example, discounts for Hyperwear sandbells (which I use for programming a lot – you’re not required to have one though), discount for Hyperice vibrating foam rollers, BelleCore discounts, Athletic Foodie discounts, and more.
9) Always feel free to shoot me a message if you have any questions. Facebook PM’s to Yancy Culp or Yancy Camp will always be answered faster than other messages. If I fail to respond, it’s never on purposes. That just means I got sidetracked and the message got lost in the shuffle. PLEASE feel free to bug me again and here’s my cell phone in case you have something you’d prefer to discuss over the phone – 512.423.3486

Thank you for trusting Yancy Camp for your OCR training needs and welcome aboard.