Greetings, everyone!
Excited to announce the release of the next 4 Week Training Cycles for Fitness, Performance, and Competitor!
Fitness and Performance
Mondays
Weight Training: Max Strength
Energy System: Aerobic (Long)
This day will focus on back squats as the prime strength movement for the day. Wave load with two different tempos and rep schemes.
Mondays will focus on aerobic Energy System Development (ESD). If you don’t like long enduring efforts, you might want to skip these days. (However, if you find yourself avoiding these types of workouts, they might be just the thing you need!)
Tuesdays
Weight Training: Speed, Power
Energy System: Alactic
Time to be fast! Tuesdays are all about being fast and explosive. Both levels will be focusing on learning how to develop linear acceleration through 20 meter sprints. We’ll transition back into the gym for some olympic weightlifting and bodybuilding. Sprinting is a skill as technical as a snatch or clean and jerk. Come on in and learn how!
Wednesdays
Weight Training: Max Strength
Energy System: Aerobic
Wednesdays will feature overhead and core centric strength movements and a more moderate duration, paced-effort ESD.
Thursday
Weight Training: Speed Strength, Power
Energy System: Glycolytic
We’ll kick off this session with some rotational work targeting the anterior oblique fascial sling (really important for any kind of throwing, kicking, or punching movement) followed by some olympic weightlifting to continue developing full body power. If you like to suffer, today is your day as we have some lactic endurance efforts in ESD. Moderate duration (3-5 minutes) intervals at a high intensity with lots of rest. Great test of developing tolerance for pain.
Fridays
Weight Training: Speed, Max Strength
Energy System: Aerobic
JUMP! Learn how to generate force in a small window of time through our jump training. Jumps help improve rate of force development. Really important ability for anyone in a summer sport league or with really fast kids! Also included in the strength portion are overhead squats (Fitness) and snatches (Performance). A more moderate duration aerobic ESD session finishes of the day.
Saturdays
Weight Training: Speed Strength, Power
Energy System: Aerobic (Moderate)
More rotational speed strength work via bands and olympic weightlifting for power development begins the strength portion of the day. A more moderate duration aerobic ESD session concludes the session.
Competitor
Mondays
Weight Training: Speed, Power
Energy System: Alactic
Similar theme to Fitness/Performance Tuesdays. All about being fast and explosive. Focusing on learning how to develop linear acceleration through 20 meter sprints. We’ll transition back into the gym for some olympic weightlifting and bodybuilding.
Tuesdays
Weight Training: Max Strength
Energy System: Aerobic
Muscle Up training begins to work in more density and fatigued based settings. This session will feature technical power snatch work and high intensity low volume back squats. Beginning of training block will feature 150 wall ball for time TEST. Moving forward, squat muscular endurance work will be major focus of ESD for this day. Day concludes with some Strongman and Primal Movement pairings.
Wednesdays
Weight Training: Speed Strength, Power
Energy System: Glycolytic
Rotational Medball work to cover transverse plane movement. Great at developing rotational power and resiliency. Olympic weightlifting concludes the strength session. “Pain Cave” intervals in ESD with kipping pullups in an extreme fatigue setting, building on the months of density and moderate fatigue based settings.
Thursdays
REST DAY. Easy biking, walking, running, hiking, swimming encouraged!
Friday
Weight Training: Speed Strength, Max Strength
Energy System: Alactic
Rotational band work and low intensity jumping back squats begin the session. Primed from this, athletes will then transition to core crushing complex of front squats and strict toes to bar. Alactic ESD will focus on building CP Battery through 15 sec airbike efforts with lots of recovery.
Saturday
Weight Training: Speed, Power
Energy System: Aerobic
The week will finish off with frontal plane single leg hops and fatigue based setting strict muscle up work. Technical snatch complex concludes the strength portion of the session. ESD will feature high volume aerobic work, including high technical gymnastics skill under fatigue.