A new 4 week block of programming starts tomorrow (Monday December 5, 2022)!

Keep on reading to learn where we’ll be heading this month!

*Mark your calendars for Saturday December 31!  Yes, of course for New Year’s Eve, but also because we will be crowning the men’s and women champions for our December Dead Hang Challenge.  More details on the schedule of events, prizes, and raffle coming soon!  Stay tuned…

Week 1 Day 1, Week 2 Day 6, Week 3 Day 5, Week 4 Day 4
SKILL:  Balance
STRENGTH:  Speed Strength, Maximal
Energy System Development (ESD):  Aerobic

We kick off today’s training with two exercises in today’s Skill that are sure to put your balance to the test.  Find out just how important your vision is to stability and balance with some lateral balance beam walks with the eyes shut.  Work the often overlooked intrinsic muscles of the foot (the muscles all found within the foot) with single leg contralateral hip hinges and banded rows. Following that, the workout shifts to Strength.  You’ll find more balance work snuck into the Turkish Situp + Getup combo and teach the core how to stabilize and brace.  The workout will conclude with a moderate duration, moderate intensity “up the ladder” ESD.

Week 1 Day 2, Week 2 Day 1, Week 3 Day 6, Week 4 Day 5
SKILL:  Agility
STRENGTH: Speed, Speed Strength, Maximal
ESD:  Alactic

Accelerating the body through space occurs when we create shapes and angles that place our center of mass in front of our ground contact point i.e. your foot.  Using the agility ladder not only will be teaching some really simple patterns of acceleration, but we’ll also work on hand-foot coordination and rotation as we travel down the ladder.  Speaking of rotation, we’ll be working on some ANTI-rotation work with some half kneeling FAKE medball chops.  Moving fast but stopping even faster with strong positions is the name of the game.  Strength and ESD are blended into two supersets as the body’s Alactic energy system is the big focus.  Superset with prowler pushes AND battle ropes will be two movements that don’t take much away from these two explosive efforts.  Our sneaky way of working in more work without impacting power output on the prowlers and ropes.

Week 1 Day 3, Week 2 Day 2, Week 3 Day 1, Week 4 Day 6
SKILL: Reaction
STRENGTH:  Speed, Power, Maximal
ESD: Aerobic

If you play team sports every once in a while, tracking your opponent is an important skill.  If you don’t find yourself on the court, field, or pitch developing your eyes and brain to react quickly to movement and objects is also very important to preventing falls or dodging danger.  The Partner Mirror Drill develops this skill.  Come on in and learn how to move quick and react quicker!   A snatch complex and strict chinups makes up the Strength portion of today’s workout.  We’ll be working from above the knee and working on moving the bar well from there to the hip with pulls from the hang and snatches from that same position. Grip endurance will also be worked on during this session as we work on completing sets of max effort strict chinups at an XOXO tempo.  Don’t.  Stop.  Moving.  The workout concludes with moderate duration, moderate intensity minute long intervals.  How many?  Come on in and find out!

Week 1 Day 4, Week 2 Day 3, Week 3 Day 2, Week 4 Day 1
SKILL:  Balance
STRENGTH:  Speed Strength, Power, Maximal
ESD:  Aerobic

Strict handstand pushups make their return to the program.  Rotational medball work will also have some balance built into it with the single leg medball hip toss rounding out the Skill work for today.  Two barbell movements make up today’s Strength.  We’ll keep it light on the tall power cleans, developing fast pulls under the bar.  Think of this as a warmup for the power cleans and split jerks following.  ESD closes out the session with three movements with “high time under tension.”  Not a typical ESD format, but with movements with really slow descents AND ascents on each rep, prepare for strength work with an endurance component.

Week 1 Day 5, Week 2 Day 4, Week 3 Day 3, Week 4 Day 2
SKILL:  None
ESD:  Glycolytic

No Skill work today as we are saving time for a visit to Brian’s Pain Kitchen.  It’s a delicious treat!  However, every meal doesn’t start with dessert. Some Strength “meat and potatoes” are included in today’s session:  strict chest to bar pullups and dumbbell racked tall kneeling to standing.  ESD features the dessert of three really simple movements, but done at really high intensity for moderate duration intervals.  This day is meant to hurt so be ready to bring it!

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

If you’ve been at Steelworks for a while, you’ve definitely traveled down the agility ladder doing various drills.  What no one has done yet is raced down an agility ladder!  We add an element of competition to agility work today in the “Dueling Agility Ladder Duathlon.”  Running clock conga line style piece, but athletes will race each other at the call of the coach cycling back and forth between two different ways of moving.  Two separate pieces in today’s Strength:  some rotational power work with “load to split” medball tosses and then working a higher volume complex designed to help your receiving position in the snatch.  We conclude the session with ESD that is of moderate duration and moderate intensity.

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