February 5 – March 2 Programming explained

Always an exciting time to begin a brand new block of training!

Keep reading below to learn where we will be headed over the next 4 weeks!

Week 1 Day 1, Week 2 Day 6, Week 3 Day 5, Week 4 Day 4
COORDINATION: Agility
STRENGTH: Speed, Speed Strength, Maximal
ENERGY SYSTEM DEVELOPMENT (ESD): Aerobic

Learning how to move rapidly from side to side is clearly an important skill for most field sport athletes, where speed and direction of movement is ever changing. Even if you aren’t playing a sport, however, the ability to change direction rapidly has to your health and fitness. Today’s COORDINATION work tackles quick shifts in the frontal plane, i.e. side to side. You’ll learn how to accelerate laterally, reposition your limbs for optimal deceleration and acceleration, and develop stiffness in the ankles, and hips, to help you transfer power effectively and reduce the chance of sudden catastrophic injuries like ACL tears or ruptured Achilles Tendons. This movement will be superset with a powerful rotational drill used by shot putters. You’ll develop some good footwork and a core that can transmit power from the legs through the midsection and up into the arms. Carrying over from last block with out bottoms up back squats, STRENGTH will feature another “bottoms up” variation: the bottoms up barbell split squat. Looking to develop quad, glute, and hamstring strength and tone as well as teaching the body how to generate loads of tension to create stability in the trunk and allow the legs to produce powerful movement. Superset with this movement will be pullups with a cluster rep scheme. Breaking up larger rep set movements into a series of micro sets will allow you to lift heavier weights, dissipate fatigue, and increase the amount of reps you might be able to do in a continuous set. We’ll close off the session with a “ladder” formatted moderate intensity, moderate duration conditioning piece.

Week 1 Day 2, Week 2 Day 1, Week 3 Day 6, Week 4 Day 5
COORDINATION: Reaction
STRENGTH: Speed, Speed Strength, Power
ESD: Aerobic

Improving the body’s rate of force development and isolated upper body rotational power are the key themes in today’s COORDINATION. Partner cued non countermovement seated box jumps will be superset with piked lateral medball wall tosses. STRENGTH will be a bear!….”Bear complex” that is! The bear complex is a clean to a thruster followed by a high bar back squat into another thruster. This is a really dense complex so get ready to build the strength and muscular stamina to grind out so long time under tension. An “AMQRAP” conditioning setting of moderation and intensity concludes the day’s work.

Week 1 Day 3, Week 2 Day 2, Week 3 Day 1, Week 4 Day 6
COORDINATION: Balance
STRENGTH: Power, Maximal
ESD: Aerobic

We got a fun little contest in today’s COORDINATION. Grab a partner, each of your grab an end of a PVC pipe, stand on a plate with one leg and then try to push and pull your partner off his/her/their plate. Fun little way to work on some balance! STRENGTH finds the return of the power snatch in a wave loading scheme and some really challenging birddog rows on a bench to work upper body pulling but also anti-rotation in the core. These movements will NOT be superset. Rounding out this session will be a moderate duration, moderate intensity “EMOM” style conditioning workout.

Week 1 Day 4, Week 2 Day 3, Week 3 Day 2, Week 4 Day 1
COORDINATION: Agility
STRENGTH: Speed, Speed Strength, Maximal
ESD: Alactic

Single leg plyometrics + the agility ladder = fun for everyone! Not only will you be developing single leg stability and stiffness, but the skill of the crossover step is taught as well. A crossover step is the first step used to help move someone from moving laterally (picture guarding someone with side shuffle steps in a basketball game) to then accelerating either more quickly laterally or forward (shifting from that above pattern to a lateral step that covers ground quicker or to a forward sprint.) This movement will be superset with some split stance over the leg medball slams, a great tool to develop a core that can transmit power, but also maintain stability. It’s not every day our ESD proceeds STRENGTH, but today it does. Given the intensity of the task, you’ll need to keep your nervous system, muscles, tendons, ligaments, fresh for this one! Partner resisted sprints. Super short efforts, but incredibly intense. This section is less about cardiovascular endurance and more about putting forth as much speed and power as is possible into each step. You’ll get a work:rest ratio that skews heavily towards rest. Crank it up, friends! The session concludes with STRENGTH. Given how blasted your legs will be, you’ll see some Tyson pushups, half kneeling banded pulldowns with rotation, and a continuation of a crowd favorite (at least I find this movement really impactful…), the kettlebell hip flexor raise.

Week 1 Day 5, Week 2 Day 4, Week 3 Day 3, Week 4 Day 2
COORDINATION: NONE
STRENGTH: Power
ESD: Glycolytic

If you have no desire to really test yourself, I’d avoid this day. This is day will be the suffer-fest of the block. No COORDINATION today as we will need to devote more time and effort to CONDITIONING. With that being said, STRENGTH gets you prepped for the day. (Clean and Jerk) Doubles and Singles get you fired up for action. The CONDITIONING will feature 2 minute intervals with 2 minutes rest. The goal is to make each set hurt, while staying as relaxed and in control as possible. Intensity can’t be forced. It can only be allowed to flow. Anything that you will not need to help you perform a movement should stay very relaxed. Breathe. Stay calm. Get after it!

Week 1 Day 6, Week 2 Day 5, Week 3 Day 4, Week 2 Day 3
COORDINATION: Balance
STRENGTH: Speed, Speed Strength, Maximal
ESD: Aerobic

Single leg lateral rudiment hops are great at developing coordination patterns between the ankle, knee, and hip and the requisite joint stiffness to improve power and stability. Perform them while holding a medicine ball and you change your center of balance a tad. The single leg theme continues on with single leg medball hip tosses, the movement superset with the lateral rudiment hops in today’s COORDINATION. Load up the barbell and work on ironing out any imbalances in posterior chain strength between limbs in today’s STRENGTH. The kickstand deadlift exposes weaknesses between your legs’ strength, but also offers a fantastic way to address these weaknesses. The session will conclude with a LONG CONDITIONING workout of moderate intensity in an AMQRAP setting.