It’s that time:  new block of programming begins Monday May 24!  Keep reading to understand where you’ll be heading over the next four weeks of training.

Week 1 Monday, Week 2 Saturday, Week 3 Friday, Week 4 Thursday
Skill:  Reaction
Strength:  Speed, Speed Strength, Maximal
Energy System Development (ESD):  Aerobic

Clients kick off this session with a game, testing their reaction skill and hand eye coordination.  Plyometrics, medball throwing, and back squats follow in Strength .  A shorter aerobic ESD concludes the day’s training.

Week 1 Tuesday, Week 2 Monday, Week 3 Saturday Week 4 Friday
Skill:  Balance
Strength:  Maximal, Power
ESD:  Aerobic

Skill and Strength are folded into each other:  handstand pushup training kicks off the session.  Power Cleans with forced pauses in the catch are superset with dumbbell rowing for the second piece of the day’s Strength.  A moderate duration aerobic ESD concludes the day’s training.

Week 1 Wednesday, Week 2 Tuesday, Week 3 Monday, Week 4 Saturday
Skill:  Agility
Strength:  Speed Strength, Maximal
ESD:  Alactic

Skill and ESD are folded into each other today.  Using skills acquired in previous blocks, today’s Skill work is perhaps the most “open” format task clients will have encountered: In teams of two, one client will work to evade their opponent in order to catch a ball.  The other client will be tasked with preventing their partner from catching the ball.  Pure, simple, but not easy.  Following this activity, the remainder of the session will be very strength dominant.  Medball work, strict pull-ups, the beloved rear foot elevated split squat (can’t stay away from this movement as so many clients are making great progress!) and finally some posterior core work.

Week 1 Thursday, Week 2 Wednesday, Week 3 Tuesday, Week 4 Monday
Skill: NONE
Strength:  Power
ESD:  Glycolytic

No Skill work in today’s session as a nasty ESD session awaits.  High time under tension olympic weightlifting greets clients in Strength.  The anaerobic energy systems can produce higher amounts of power compared to the aerobic system.  The only problem is that high level of power cannot be sustained for a long time.  Two reasons why this power cannot be produced for extended durations are that the body is unable to efficiently clear fatigue causing byproducts from the bloodstream and use an alternate fuel source, lactate, to power movement.  Today’s ESD will focus on improving the body’s ability to perform both of these tasks.  If you are looking for a day to hurt, today is your day.

Week 1 Friday Week 2 Thursday, Week 3 Wednesday, Week 4 Tuesday
Skill:  Balance
Strength:  Speed, Power
ESD:  Aerobic

Dynamic stability work kicks off the day’s session.  Counter Movement Single Leg Hops with a pause will be superset with some challenging core movements.  Power clean and split jerks follow that up in Strength work.  Today will be the longest ESD in the entire block.

Week 1 Saturday, Week 2 Friday, Week 3 Thursday, Week 4 Wednesday
Skill:  Agility
Strength:  Speed Strength, Maximal
ESD:  Aerobic

The agility ladder and some banded rotational work kick off the integrated Skill/Strength.  Front squats with some challenging position pauses finish up the day’s Strength.  A moderate duration/intensity ESD concludes the day’s training.

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