Greetings, friends!

Hope you enjoyed your special “Groundhog Day” weeklong programming adventure!  Don’t forget to share your training videos from the week to our IG page at @steelworksstrength!

Now, it’s back to our regularly scheduled training format for the next 4 weeks!

Keep on reading below to find out where you’ll be heading.

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

Rotation is the name of the game in the superset making up today’s Skill work.  Single leg rotational/lateral jumps with a double leg landing and split stance medball work will drive that theme home.  Strength focuses on a superset of technique oriented split jerks and some heavy farmer’s carries.  ESD will be a moderate intensity, moderate duration UP THE LADDER format.

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

A carryover from Groundhog Day programming, today’s Skill focuses on hand eye coordination, working some dribbling and catching.  Strength includes a technical clean complex that helps lifters become aware of how the body should feel as the bar moves through key positions from the floor to the hip.  Superset with that will be strict chinups. ESD will be a moderate intensity, moderate duration CONTINUOUS INTERVAL format.

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

Big focus of today’s Skill will be strengthening the hips in the frontal (think side to side movements) plane.  Great training session for distance runners, who need hip stability throughout the gait cycle.  Lateral A Skips with pauses and Walking Hip Locks with pauses will deliver the goods!  Strength involves some Medball Lunge Heaves superset with Seated Dumbbell Strict Presses. ESD will be a moderate intensity, moderate duration AMQRAP format.

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

Clients will go from trying to produce as much power as possible with Medball Forward Throws to the wall to then producing as much “length” and control as possible during “The Reaching Game” a floor oriented exploration of creating length, openness, and stability.  Strength tackles the same lifting complex as two Week 1 Day 2, etc’s session, but with a snatch orientation.  This movement is also superset with some Strict Pullups.  ESD will feature our highest intensity session of the week.  Bilateral Battle Rope Wave Sprints will anchor this part of the session.  Sets of 10 second efforts give clients to put the pedal to the metal.  These sprints will be superset with Partner Razor Curls and Single Arm Dumbbell Floor Flys, for some targeted work on the hamstrings and chest/core, respectively.

Week 1 Day 5, Week 2 Day 4, Week 3 Day 3, Week 4 Day 2
STRENGTH:  Maximal
ESD:  Glycolytic

Today’s focus is really on our ESD and so no Skill work today.  Back Squats with an unbroken tempo kick off the day in Strength.  ESD will be INTERVALS at submax intensity (90-95% ME) and are meant to not make you feel great…  This session is good for a mental challenge and physiologically, teaches clients how to use lactate as a fuel source during higher intensity efforts lasting 1-3 minutes.

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

If handstand pushups weren’t hard enough, today’s session includes Wall Facing Handstand Pushups.  This variation is much more challenging to the core, but develops less reliance on the wall for stability and control.  Facing the wall during this movement is precursor towards freestanding handstand pushups.  Superset with the pressing movement will be Half Kneeling Rotational MB Slams.  Strength consists of Power Cleans with a 3 second ascent to the hip and Ring Pullups.  This power clean variation is great for folks who find they are using their arms to pull the bar up instead of pulling their body under the bar.  An early arm bend is the manifestation of this error. ESD will be a moderate intensity, moderate duration INTERVAL format.