Happy New Year!

Happy New Programming Block!

Check out where you’ll be heading over the next four weeks of training here at Steelworks Strength Systems.

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

Another blast from your childhood playground/gym class greets you in today’s Skill:  Somersaults.  Not just a fun movement to do, it’s also a good way to build body awareness and suppleness through the thoracic spine.  Split Stance Medball Low to High Lateral Throws finish off this part of the workout.  Strength features a technical snatch complex and some supinated barbell bent rows.  This session closes out with moderate duration moderately paced ESD in an AMQRAP setting.

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

Generating force quickly and in response to audible cue is the major skill you’ll be honing over the next 4 weeks in this day’s Skill.  Superset with non countermovement reactive box jumps will be a medball complex sure to challenge the body’s ability to quickly decelerate an outside object, but then quickly redirect it in a different direction.  Core-tastic!  Strength work focuses especially on crafting bulletproof knees with the Single Leg Heel Elevated Heel Touch.  Time to kick pesky knee pain to the curb!  Superset with that movement will be some frontal plane stability work in suitcase carries.  Load ’em up and smash that core effectively!  The day will conclude with a moderate duration, moderately paced ESD in an INTERVAL setting.

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

Upper body and lower body balance will be challenged in today’s Skill.  You’ll head upside down for some handstand pushups and then back out to the floor for a single leg hopping complex.  Get sturdy and stable!   Back to the barbell for today’s Strength.  Cleans kick off this portion of the workout. You’ll follow that up with some Single Leg Contralateral KB Deadlifts to challenge the posterior chain and also the lateral portion of the hip.  The day will conclude with a moderate duration, moderately paced ESD in a EMOM setting.

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

Some boxing inspired agility ladder work and Split Stance Medball Pulse Throws make up today’s Skill.  Shifting over to Strength, you’ll encounter some weightlifting with Hang Power Snatches with extra fun pauses!  To make sure you are really using your legs and NOT your arms, Strict Pullups are superset with this movement!  We kick up the intensity to 100% on the ESD, but keep the duration really, really short.  Sprint Float Sprint intervals on the Airbike close out the session.

Week 1 Day 5 Week 2 Day 4, Week 3 Day 3, Week 4 Day 2
SKILL:  NONE
STRENGTH:  Maximal
ESD:  Glycolytic

No Skill today.  You’ll need that extra time for the “fun” ESD.  Before that, however, you’ll get some super simple, but by no means, easy front squats in Strength.  This session’s ESD will feature a series of 4 intervals of varying time durations, recovery periods, and formats (AMQRAP, Up the ladder, etc).  However, one thing will be constant and that’s intensity.  Step on the gas and let’s take it to 100%.  Test your engine and willpower today!

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

A new movement enters the Skill portal:  Low Bridge Rotations. An incredible challenging primal movement, we’ll be spending time doing regressions to build the necessary motor control and mobility in the knees, upper back, and shoulders to be able to perform the full version.  Keeping the balance theme, we’ll challenge the posterior chain (calves, hamstrings, glutes, lower back) in a dynamic balance setting with some Single Leg Backward Rudiment Hops.  Strength consists of some rotational medball power work and Split Jerks with pauses in the dip and drive.  This session concludes with a moderate paced, moderate duration ESD in an EMOM setting.

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