December 11, 2023- January 6, 2024 Programming Explained

4 weeks flies by when you are having fun in the gym!

Another block of programming begins on Monday December 11 and today’s post will break down the focus of each day’s training. Keep reading and find out where we will be heading!

WEEK 1 Day 1, WEEK 2 Day 6, WEEK 3 Day 5, WEEK 4 Day 4
COORDINATION: AGILITY
STRENGTH: SPEED, SPEED STRENGTH, MAXIMAL
CONDITIONING: AEROBIC

Some reactive hurdle hops kick off today’s COORDINATION. With an emphasis on quick changes of direction and an anti-rotation focus this movement along with half kneeling “fake” medball chops will surely get your nervous system all jazzed up! STRENGTH consists of some single leg box squats and kettlebell waiter’s presses, a real double trouble for overloading each limb separately AND challenging some balance. The session concludes with moderate paced, moderate intensity “interval” style CONDITIONING.

WEEK 1 Day 2, WEEK 2 Day 1, WEEK 3 Day 6, WEEK 4 Day 5
COORDINATION: REACTION
STRENGTH: POWER, MAXIMAL
CONDITIONING: AEROBIC

Target tracking, hand-eye coordination, and quickness are the themes in today’s COORDINATION. High hang snatches and strict pullups superset this session’s STRENGTH. Lifting from the high hang/pocket/power position reduces the complexity of the full snatch, but requires loads of power development given how little time there is to accelerate the bar. Today’s pullups are short and sweet: Sets of 1 for our more experienced clients and sets of 3-5 reps with other pullup variations. CONDITIONING concludes the session, with an “up the ladder” style workout.

WEEK 1 Day 3, WEEK 2 Day 2, WEEK 3 Day 1, WEEK 4 Day 6
COORDINATION: BALANCE
STRENGTH: SPEED, POWER, MAXIMAL
CONDITIONING: AEROBIC

Time to kick off your shoes and “stay off the lava” as you develop your balance as you walk along an oddly laid out battle rope. You’ll hit some overhead balance as you work through some wall facing handstand pushups (don’t fret if you can’t even kick up to the wall just yet! We’ve got plenty of regressions to work with today!), too, in COORDINATION. As if clean and jerks weren’t hard enough, (clean and jerk) DOUBLES are guaranteed to challenge your strength and courage in today’s STRENGTH. The session concludes with moderately paced, moderate duration “window interval” CONDITIONING.

WEEK 1 Day 4, WEEK 2 Day 3, WEEK 3 Day 2, WEEK 4 Day 1
COORDINATION: AGILITY
STRENGTH: SPEED STRENGTH, MAXIMAL
CONDITIONING: ALACTIC

Learning how to absorb and redirect force is the major theme of today’s COORDINATION. The medball will be your teacher. Overall, today’s session will be very STRENGTH focused. So if you are more of a “cardi-NO” monster and looking to build overall strength and power, sample from this delicious menu: wall supported single leg dual dumbbell Romanian deadlifts (for the hamstrings, glutes, lower back, but also to teach “relative motion” across joints. The bench press for strong arms, chest, core and hips. Bilateral battle rope waves in a hard-float-hard format to build some metabolic power endurance. Goblet half getups for strong hips and core. Finally, suitcase carries for strong wrists and frontal plane stabilizers (glute medius/minimus, quadratus lumoborum, psoas)

WEEK 1 Day 5, WEEK 2 Day 4, WEEK 3 Day 3, WEEK 4 Day 2
COORDINATION: NONE
STRENGTH: POWER
CONDITIONING: GLYCOLYTIC

With no COORDINATION in today’s session that means one thing: today’s CONDITIONING will be brutal. Its absence allows ample recovery time between bouts of exertion. However, before that STRENGTH kicks off the session. Full snatches from the floor are today’s sole focus. Dial in that technique during week 1 and 3, and get after some bigger weights in week 2 and 4. CONDITIONING will involve the prowler sleds and another movement which will change throughout the block. Buckle up, buttercup…

WEEK 1 Day 6, WEEK 2 Day 5, WEEK 3 Day 4, WEEK 4 Day 3
COORDINATION: BALANCE
STRENGTH: POWER
CONDITIONING: GLYCOLYTIC

Your eyes have a tremendous impact on how well you can balance. Don’t believe me? Come in for today’s session and try a lateral walk down a 2×4 with your eyes closed and tell me what happened. This movement along with some shoulder chiseling, core crushing static L-Sits on rings make up this session’s COORDINATION. Big upper body pushing and pulling in STRENGTH as low rep high intensity close grip bench presses and commando pullups will be found here! We’ll conclude today’s training with longer duration, but still moderately paced “AMQRAP” CONDITIONING.