Welcome to a new block of programming! Keep reading to learn where we’ll be headed over the next four weeks. Let’s have a great block of training!!!
***The biggest strength focus of this program will be developing new 1 rep maximums (RM) on the snatch, clean and jerk. Testing will occur during Week 1 of this program and then on Week 4 (January 24th- 29th) of the next program. That’s 8 weeks of focused work before a retest occurs.
Week 1 Day 1, Week 2 Day 6, Week 3 Day 5, Week 4 Day 4
STRENGTH: Power, Maximal
ENERGY SYSTEM DEVELOPMENT (ESD): Aerobic
We kick off the block with some piked tennis ball dribbling, really working hand eye coordination. Testing of 1 RM Clean and Jerk will occur on Week 1 Day 1. Subsequent weeks will feature full clean and jerks of varying rep ranges followed by low volume, high intensity back squats. Today’s session concludes with moderate duration, moderate intensity ESD.
Week 1 Day 2, Week 2 Day 1, Week 3 Day 6, Week 4 Day 5
STRENGTH: Speed Strength, Power
Balance beam crawling superset with rotational medball power work starts off today’s training. We shift over to a technical snatch complex in our Strength work. Endurance oriented folks will be suited to this day’s ESD as it will be the block’s longest conditioning session.
Week 1 Day 3, Week 2 Day 2, Week 3, Day 1, Week 4 Day
STRENGTH: Speed, Speed Strength, Maximal
Single leg plyometrics and rotational banded woodchops greet clients in this day’s Skill work. We’ll take a break from snatch/clean and jerk today and focus on less technical work. Low box step ups and heavyish strict dumbbell pressing will make up the day’s Strength work. Moderate duration, moderate intensity ESD closes out the session.
Week 1 Day 4, Week 2 Day 3, Week 3 Day 2, Week 4 Day 1
STRENGTH: Power, Maximal
Hand eye coordination and reaction speed will be developed in today’s Skill session. Testing of 1 RM Snatch will occur on Week 1. Subsequent weeks will feature full snatches of varying rep ranges followed by low volume high intensity front squats. Moderate duration, moderate intensity ESD closes out the session.
Week 1 Day 5, Week 2 Day 4, Week 3 Day 3, Week 4 Day 2
No Skill work today in prep for the day’s hard ESD. A technical clean complex will be the focus of this day’s Strength work. This will be the hardest, most challenging ESD of the week so come over for this one to really crank up the intensity and difficulty.
Week 1 Day 6, Week 2 Day 5, Week 3, Day 4, Week 4 Day 3
STRENGTH: Speed Strength, Maximal
Quickly rotating the body and changing direction will be the focus of the day’s Skill work. Superset with this agility focused movement will be rotational medball power work. Sprint Float Sprint battle rope work will greet clients in the day’s ESD. Given the need for high neural output, this day’s ESD will come before the Strength work. Three movements superset together will close out this session: isometric clean pulls, posterior oblique sling rows, and dumbbell miracle grows.