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How to Make the Street Parking Program Work for YOU!
(Which accessory workouts do you need and when should you add them in?)
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We are HOME in Vancouver!!!
We wanted to thank all of you for your patience as we have been working on this move! As you know, moving is the WORST - even when it's to a better home!
We are over here knee deep in boxes and putting the garage gym together - but as our numbers are still growing every day - we wanted to make sure you are all getting the most you can out of this program!
One of the most common questions I am asked by new members is "how do I see the extra workouts?" or "when should I do the extra workouts?"
Here is a little guidance that should get you off on the right foot! Spring is coming soon and you guys have all CRUSHED those New Years Goals. Time to make some new goals and get after them! Keep them simple and meaningful to YOU! Don't stress yourself out by trying to do EVERYTHING we program - unless you have the time for it. Find a schedule and approach that works for you and pushes you out of your comfort zone a little every day - and just do your best to make this whole fitness thing work with YOUR life.
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BASEBALL TEE PRE-ORDER!!!
AVAILABLE NOW THROUGH MARCH 31 ONLY!!!
Don’t miss out on a springtime favorite – the classic baseball tee! Great for fitness in the garage or hitting up a movie or your kid’s soccer game! Shirts will be shipped first week of April!
Shirts are UNISEX sizes. Miranda is wearing a SMALL and Julian is wearing a LARGE.
Available in: XS – XXXL
CLICK HERE TO ORDER NOW!!
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DAILY WORKOUTS + SUNDAY ACCESSORY PROGRAMS: OLY, POWER, ENDURANCE, BUTTS AND GUTS, SUNS OUT GUNS OUT...
How do you know what's right for YOUR goals?
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When Street Parking was first created, the intent was to deliver one solid - well rounded - workout per day that would provide the highest level of fitness and best results possible in the least amount of time - with the least amount of equipment as well.
This major goal is still BY FAR the focus of our programming and of our efforts, as we truly believe and have seen for ourselves how EFFECTIVE these workouts can be at seeing some major change - or even maintaining a pretty high level of fitness.
We felt strongly that the fitness industry has 2 major extremes.. There are the "Insta Fit Celebrities" who make you feel as though all you need is a couple of fat loss supplements and a 6 week booty program and "voila" you are ready! Programs like these make people super excited and make big promises, but often encourage you to buy a bunch of crap and don't deliver much of anything as far as real results and REAL coaching.
The other extreme is the "Insta Super Duper Expert Coach" who makes you feel as though the path to fitness is a 3 part workout each day that requires a ton of time and often even multiple sessions. This person uses big fancy words and scientific studies to make him sound smarter. We found many of these programs had defeated people because they have alienated the busy athlete, or someone looking to train on a budget or with time constraints. Making this population feel as though there was no hope for them to ever gain a good level of fitness.
As the Street Parking Family has continued to grow, we have learned that many of you have different goals - or even different interests or backgrounds when it comes to what you like to include in your training. This is where the Sunday Accessory Workouts were born.
Whether you are ever looking to be "super competitive" or not - things like the olympic lifts, going heavy in power lifts, or extra endurance work might be something you ENJOY - or want to learn more about and work on to improve or just for fun! There are also huge benefits fitness-wise to each of these endeavors.
Also, after having been in the "Competitive CrossFit" scene for such a long time - we had seen that it had become almost taboo to suggest that you wanted to add in extra booty work, ab work, or bodybuilding type movements simply because you were trying to look good for summer! And to that we say, "why the heck not"?
The best results in body composition will always come from the higher intensity workouts - especially for those of us that are in a rush to work out. But check out some of the suggestions below to help you figure out how to add the other programs in based on your goals. Do them all - or do none of them. It all depends on your life and what you are trying to do!
Either way - we will keep providing options for you guys and always love your feedback for how we can improve!
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STREET PARKING HACK:
As a member of SP you have access to the private IG page. We have been programming all of the accessory workouts every week for about 14 months now. Which means if you REALLY love Oly or Power and want to do it more than once a week - you actually have access to about 60 workouts of EACH of those. That means you could do one EVERY day for 2 months and still not catch up.
(This is clearly not recommended.....but just sayin'. You CAN add in more if you want!)
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Street Parking Oly is a weekly additional Olympic Lifting style workout that will usually include some skill work at lighter loads as well as some work at higher loads / percentage work.
An example of a Street Parking Oly Workout might be:
Muscle Snatch
5 x 1
Snatch Grip Push Press + 2 Overhead Squats
5 Sets
10 Min EMOM
2 Full Snatch
We usually alternate clean and jerk work with snatch work. And of course in the write up and in the videos provide as much coaching as possible. As with any of the programs we don't make the sessions super long and focus on getting you the most out of your time spent.
If you are interested in adding this in, our suggestion would to be to either swap one of the main workouts out for it completely - or if the volume isn't too high and you have time - add it in on a day that the main workout isn't very heavy or super long. Typically will work better if you do this before the main workout so you aren't exhausted and depleted while trying to lift.
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POWER AND OLY TOGETHER???
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Interested in adding in BOTH the Power and the Oly workouts every week?
Maybe you just love to lift or maybe you hate it and want to improve that weakness! We say go for it!
2 tips -
Don't do them on the same day. Your central nervous system takes a beating on heavy days - so separate them to maximize both! I would put at least 1 day between them actually.
Don't rush through them to get to the "main" workout. It's ok if you only have time for the lifting to allow that to be your workout that day.
HOWEVER, if you start to do this regularly, know that it should be because your goal is specifically to get stronger. Don't confuse lifting PRs with well rounded fitness and avoid the more "painful" conditioning sessions! If weight loss and conditioning is your goal - add these in for fun where you can but don't make them the focus!
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STREET PARKING BUTTS AND GUTS / SUNS OUT GUNS OUT
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No two ways about it - these workouts are just fun - ESPECIALLY if you have been doing high intensity workouts for a long time and abandoned some good ol' fashioned body building type movements.
We love adding these workouts in when maybe thinking of saying 3, 2, 1 go sounds exhausting and just don't have it in us. Maybe you want to get some fitness in but you can't go super hard because you also need to be able to go check on dinner between sets.
Our plan for summer is to add these two workouts together on Saturdays, literally out in the sun when we can take our time and just enjoy not rushing and having to go super hard.
The Butts and Guts program is NOT just about building a big booty, but the movements are also really important for injury prevention and getting stronger in a lot of ways. Single leg stuff, and building a stronger butt and hamstrings is HUGE in preventing knee injury and in gaining strength in squatting and deadlifting etc! Most of us are stronger on the front side of our bodies and need to balance that out.
Add some killer core work and strengthening that area on top of it, and you are doing some serious work at looking better and also making a more stable system in general!
The Suns Out Guns Out workouts of course will build a bigger chest, biceps, and upper body in general. But this isolation type strength will also go a long way in making movements like pull ups, handstand push ups, push ups etc stronger by addressing weaknesses in smaller muscle groups!
Spend a Saturday or Sunday afternoon combining them together or add these in as a finisher after any of the regularly scheduled workouts or accessory sessions!
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Street Parking Power is a weekly additional workout that will include the "slow" lifts. Think back squat, deadlift, bench press, strict press, front squat, weighted pull ups or dips. Things like that.
One of the best ways to increase metabolism and build muscle is by lifting heavy. People often miss this entirely when trying to get lean. The hormonal boost that can come from this will send your calorie burn into hyper drive! Getting stronger can also really help to improve how the weights in the other workouts feel and allow you to move them more efficiently.
An example of a Street Parking Power workout might look like this:
Back Squat
10 x 3
Good Mornings
5 x 5
Strict or Weighted Dips
5 x 10
We alternate and rotate movements and reps schemes to keep it effective and interesting.
If you are interested in adding this in, our suggestion would to be to either swap one of the main workouts out for it completely - or if the volume isn't too high and you have time - add it in on a day that the main workout isn't very heavy or super long. Typically will work better if you do this before the main workout so you aren't exhausted and depleted while trying to lift.
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Both Julian and I will be the first to admit - we are not fans of endurance work - specifically running. Not because it's not effective - because for us it's a weakness and it's HARD!
Some of you may LOVE this style of training because it is your background and you crush it! Either one of those are a great reason to add these in!
Patterned off of the workouts that I (Miranda) did with Coach Hinshaw back in the day when I was training with the NorCal team - these workouts not only made me MUCH better and more comfortable at endurance activities like running or rowing - but showed me massive improvements in longer workouts in general. They are also great for fat loss!
Every week the Street Parking Endurance workout will provide 3 versions of the endurance workout for that day. There will be a run version, a bike version, and a row version. The workout is the same in general - but again we wanted to provide options for you to work your own personal weaknesses or work with the equipment you have available.
We try to keep them as simple as possible. A Street Parking Endurance workout might look like this:
3 Rounds
3 Min On
1 Min Off
3 Min On
1 Min Off
3 Min On
1 Min Off
1 Min SPRINT
Rest 3 Min
Of course guidance for how these workouts should be paced and approached is provided for each one.
There is also a difference in focus for each one. Some will be longer distances with little rest to build aerobic capacity. Some will be more sprints with active (moving rest) to train faster twitch muscles and anaerobic work with the ability to rest while still moving etc.
A tip for adding these in smartly would be to throw them in on a Sunday, after one of the lifting sessions, or in place of one of the regularly programmed workouts.
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