IGNITE® Basics: Coaching the Rounds

FIRST:  know the WHY behind what we do:

willPower IGNITE® is based off of a popular method of training, called HIIT (High Intensity Interval Training).  HIIT method consists of repetitions of high intensity drills, separated by low-medium intensity exercise for recovery.  Traditional HIIT dictates that the high intensity exercise should be done at near maximum intensity. The medium (recovery)  exercise should be 50% intensity or less.

TABATA style HIIT conditioning is based on a  1996 study by Professor Izumi Tabata initially involving Olympic speed skaters’ timing. Professor Tabata determined that 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles) would yield aerobic capacity benefits, and burn fat more effectively than traditional low-intensity long duration cardiovascular training.  This may be due to another benefit of HIIT training:  an increase in resting metabolic rate.

Research has indicated HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts.

Over two years of industry observation has proven that typical gym members with less body awareness and aerobic capacity than elite level athletes (i.e. Olympic speed skaters) lose vast amounts of neural control by round 4. Movement tends to get messy and emphasis on technique gets overlooked.

It is for THIS reason that willPower IGNITE® is called  HIT (Holistic Interval Training), and developed for the “average gym population”. Our goal is to give our students the tools to refine their skills over the course of 12 weeks of repetition, based in alignment based work.  We want the body to integrate in a SMARTER way (which not always harder). We took the very best of HIIT, and brought it through The willPower Method® standards. Of course, traditional HIIT results may not be achieved – but a host of benefits will be enjoyed by your clients – which include safe, smart, full body training and potential anaerobic work.

So… teaching 8 rounds requires specific coaching – as each round has it’s own purpose.

Be sure to read the IGNITE BASICS: THE LEVELS.


Use some of these cues  – which you will also hear demonstrated on the full-length class video and the video clips.


ROUND ONE: Demonstrate and cue the Level 1 exercise. Emphasis should be on alignment and technique.

ROUND TWO: Demonstrate Level 2 option. Emphasis on alignment and technique.

ROUND THREE: Demonstrate Level 3 option. Emphasize technique, and coach NASAD integration.


ROUND FOUR:  NOW: focus on your feet.  I need you to:…. this is where you bring your students’ attention to their feet and give the NASAD cues they need.

ROUND FIVE: **this has been updated since the launch of the IGNITE program. You will not find this piece in the videos – but we have found that it is an integral part of the program… Its willPower!!! round five is where you speak philosophy / word of the week – or just “basic” willPower. CLOSE YOUR EYES. Focus on the goal that you set for yourself earlier, in the warm up. How hard are you willing to work for it. Instructor… remember – round FIVE – this is where you pull in the emotional piece that will make them WORK HARD for the remainder of the set.

Rounds 6, 7, 8:  WORK IT!!

ROUND SIX: “It’s time to COUNT your reps” Measurement is motivation!” (at the end… shake your head if you counted”

NOW – IN round 6, Integrate TVOPAV options if this is a seasoned group – which means that you’ve been teaching this class format for at least 5 weeks. The TVOPAV option can change each week, in order to make the same exercise feel different.

ROUND SEVEN:  Did you beat it, yes or no?” “Raise your hand if you met your number from last time” “Only 2 rounds left…” This is called your threshold round… muscles burning and fatiguing… maybe you are running out of air… hang on! Only one round after this!” Meet your number or beat your number! “Have you been counting? Say your number out loud!”

ROUND EIGHT: “This is the last time you’ll see this exercise tonight! Beat your number… just push yourself a little harder for the last one! Loose your breath completely – this is strength training for your heart and lungs!”


willPower Education Team

willPower Education Team

willPower Teacher Trainers and Development Coaches guided by program creator, Stacey Lei Krauss. This Team develops tools to enhance your professional skills and fuel your motivation.

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