January 8 – February 3, 2024 Programming Explained

Yet another 4 weeks has come and gone!

Where will the Steelworks faithful be heading in their next block of training??!!

Keep reading below to find out!

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

A plyometric complex helping you develop change of direction abilities is superset with some medball hip tosses from the tall kneeling position in today’s COORDINATION. We then move to a technical snatch variation, the No Hook, No Brush, No Feet Snatch, to develop a more vertical push through extension. Following that will be single arm strict dumbbell presses. Really dig this variation for a few reasons: 1. strengthens overhead pressing ability (duh) 2. Irons out strength imbalances between limbs. 3. Allows the scapula to upwardly rotate better than using two dumbbells or a barbell. 4. If loaded appropriately, this will also strengthen the core’s frontal plane stabilizers (QLs, Obliques). A little side bend to this movement is encouraged. We conclude the session with CONDITIONING in an AMQRAP format of moderate duration and intensity.

Week 1 Day 2, Week 2 Day 1, Week 3 Day 6, Week 4 Day 5
COORDINATION: REACTION
STRENGTH: SPEED STRENGTH, MAXIMAL
CONDITIONING: AEROBIC

A new tennis ball drop and catch complex, testing hand eye coordination and timing, coupled with some split stance lateral medball tosses makes up this day’s COORDINATION. Be ready to move quick! Transitioning into STRENGTH, clients will find bottoms up back squats and strict ring pullups. Starting from the bottom of the squat, clients won’t be able to rely on catching a good bounce out of the bottom as it is the ASCENT which begins each rep. Love this variation for developing core rigidity and awareness. Instead of a fixed point in space upon which to pull, ring pullups allow the hands and shoulders to move a bit more freely, which reduces the amount of stability the body can create and therefore makes the lift a bit harder! The CONDITIONING for today is 1-minute intervals at gradually increasing intensity to no higher than 90% of perceived max effort.

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

Affectionately referred by Coach Katy as “the final boss of single leg balance work”, the “around the clock single leg plyo” drill tests single leg reaction and change of direction. For our purposes it’s especially fantastic at being able to find stability and balance in a dynamic setting. Coupled with this in today’s COORDINATION…yep you guessed it: medball work! Some half kneeling over the knee slams keep the nervous system firing hard and fast and work in that ever essential rotational element. Struggle with the split jerk? Today is for you! Learning good dip drive mechanics is the goal for one of today’s STRENGTH elements. Split jerks with a pause in the dip and catch help not only dip drive patterns, but the pause in the catch confirms whether or not you hit the right positions as you will be forced to hold that weight in the split before you stand back up! Always looking to add more rotational work whenever possible, our second part of today’s STRENGTH features split stance dumbbell rows with rotation!!! We conclude today’s session with moderate duration, moderate intensity “3 min window sets” for CONDITIONING.

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

Backwards moving double leg plyos and medball pushes from a piked position kicks off today’s COORDINATION. Backward movement is a great addition to any program as it helps develop muscles used to move us forward in a different way. Another technical weightlifting complex in this day’s STRENGTH, this time focusing on the power clean. Lifting from the floor but then forcing a pause above the knee encourages lifters to transition through phases of the lift more effectively by finding good positions. Following this movement, further strength work is folded into CONDITIONING. Power is the name of the game in today’s conditioning and Airbike Sprints give you the opportunity to work on how much you can produce in a short amount of time. Prior to the sets of 10 sec sprints on the bike, ring dips and standing kettlebell hip raises are featured.

Week 1 Day 5, Week 2 Day 4, Week 3 Day 3, Week 4 Day 2
COORDINATION: NONE
STRENGTH: MAXIMAL
CONDITIONING: GLYCOLYTIC

Today is a trip to the Pain Cave! We don’t go here often, but when we do you need to bring some courage and intensity! Prior to the hard CONDITIONING, we have front squats to a box kicking off the STRENGTH. For folks who struggle with internal hip rotation, starting a lift from this position helps the hips become stronger and more mobile in this movement pattern. Internal rotation of the hips is incredibly important in the gait cycle for being able to produce power with each step and more internal rotation in the hips can assist in deeper squats. Interesting how partial range of motion squats can actually help adding depth to your squats…. Following the box front squats an upper body superset of strict pullups and seated dumbbell Arnold presses complete this portion of the class. COORDINATION is conspicuously absent from today to allow for more recovery time between bouts of CONDITIONING work. We want that power to be high and so recovery must be higher than normal.

Week 1 Day 6, Week 2 Day 5, Week 3 Day 4, Week 4 Day 3
COORDINATION: BALANCE
STRENGTH: POWER, MAXIMAL
CONDITIONING: AEROBIC

Time to get froggie in today’s COORDINATION! Frogstands with a kick out are fun, but challenging. Great way to build strength and mobility in the wrists, fingers, and of course the core! STRENGTH features another weightlifting complex. Snatch pulls with power snatches are again a way to build upper back, lower back, glute, and hamstring strength and reduce the complexity of the full power snatch with the pulls allowing clients to practice the initial first two pulls of a snatch. Put that movement rehearsal to the test with a full power snatch on the last rep! Today’s CONDITIONING will be on the longer side: 20+ minutes, however the intensity still remains moderate. A “kitchen sink” format, the total time working will be divided in a variety of combinations like AMQRAPS, intervals, and/or up the ladder.