A fresh new 4 week block of programming is here!!!

Check out where we will be headed over the next 4 weeks 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, Speed Strength, Power
Energy System Development (ESD):  Aerobic

Rotational plyometrics and medball forward throws kick off this day of training.  Clients will work through a wave loading pattern of power cleans in the day’s Strength work.  A moderate intensity, moderate duration conditioning piece will close out the session.

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

Tall kneeling jumps into vertical jumps will help developing reactive strength and explosiveness.     Those jumps will be superset with split stance rotational ball slams, balancing out the direction of force development from hip extension/shoulder flexion to hip flexion/shoulder extension.  Powerful core developer with a double whammy of control and balance, too.  After this Skill work, clients shift over to a new grip variation on the ring pullups:  the false grip.  The false grip is a must have for anyone interested in performing muscle ups.  No desire to train for a muscle up?  No worries, ring pullups and a slew of other technical substitutions abound for folks looking to work on their pulling strength without the technical demand! The pullups in todays session are also superset with some dumbbell rear foot elevated split squats.  Great way to balance out strength imbalances between legs and hips! A moderate intensity, moderate duration conditioning piece will close out the session.

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

Handstand pushups and their substitutions/regressions make their return to the program in today’s Skill work.  These will be superset with some single leg balance work in the form of contralateral rows and hinges with a band.  Back to the barbell in today’s Strength work with a power snatch + overhead squat complex of different technical demands for newer and more experienced lifters.  This will be the longest ESD of the block.  If you are looking to go longer during the conditioning portion of class, don’t miss this day!

Week 1 Day 4, Week 2 Day 3, Week 3 Day 2, Week 4 Day 1
STRENGTH:  Speed, Maximal
ESD:  Alactic

ESD, in the form of resisted acceleration work, kicks off the day’s session.  Arguably no other way to overload the legs than with sprinting.  However, for folks not exposed to max velocity running more risk is involved with hamstring strain/tears.  The beauty of resisted acceleration work is clients get to work on the patterns of acceleration without worrying about the excessive forces on the hamstrings which they might be exposed to in full speed sprinting.  The Strength portion of this session concludes the day.  Two parts:  a triple superset of nordic curls or medball hamstring curls (depending on your ability level and comfort), neural drive pullups, and deadbug dumbbell floor presses.  Finally a max effort side plank hold.  Great day for the folks who want speed and power training!

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

A Skill superset greets clients on this day.  The Partner Reaction Drop and Catch works on reaction time and hand eye coordination with little cost or fatigue.  Following that will be some split stance medball pulse throws.  Love the pulse throws as it mimics the continuous reactive contractions the core undergoes during running!  Heavy cleans greet clients during today’s Strength work.  Low volume, high intensity:  time to bring the energy to the barbell!!!  The session will conclude with a moderate intensity, moderate duration conditioning workout.

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

How good is your dynamic stability on each leg?  Find out in today’s Skill work.  If you are a weekend soccer, basketball, ultimate frisbee player, highly recommend you work on being able to produce and absorb force quickly on each leg separately.  Strength work take clients to two barbell movements:  split jerks and supinated barbell rows.  For the conditioning work, today is the day not for the faint of heart.  If you are looking for a hard conditioning effort, today is the day of our nasty interval training.  Bring a bit more courage and determination to the gym for this one!

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