Minute-by-Minute Ladder with No One Out

A school-safe version of the add-one-every-minute format: in minute 1 students do one rep of an exercise, in minute 2 two reps, and so on. When someone can no longer finish their number within the minute they are not out; they stay at their last sustainable number until the end.

How to play

1. Explain the format and choose the exercise with the group: soft jump squat or push-up, depending on the day (2 min).
2. Each student writes a prediction on the sheet: in which minute they expect to stop finishing the ladder (1 min).
3. Squat ladder: minute 1, one rep; minute 2, two; and so on up to minute 15. Anyone who misses a minute drops back to the previous number and repeats it to the end (15 min).
4. Each student writes down their actual miss minute, the number they held and their Borg at the end (2 min).
5. Compare with the prediction and discuss: why this format always ends in high fatigue and when it is worth using (2 min).

Rules

• Nobody sits out or quits: after a miss, keep your last sustainable number.
• Reps with poor form don't count; stop before losing position.
• Jump squat landings are soft with knees in line with the feet.
• Water is available and students may drink during each minute's rest.

Variations

Adaptations

• Higher body weight: squat to a bench and start holding a number whenever they choose.
• Deaf or hard of hearing: write each minute's number on a visible whiteboard.
• Asthma: keep the inhaler at hand and remind the student that holding a low number from the start is a valid option.

Learning goals

• Experience how fatigue builds up in a rising-load format.
• Compare one's prediction of performance with the actual result.
• Value training formats that include everyone with no elimination.

Equipment for a class of 25

• timer: 1
• speaker: 1
• log sheets: 30

Teacher tip

You can project a large counter showing the minute number. This is a very hard session, so plan a lighter main activity for the next class.

More main activities for High School