New block of programming is here!!! Check out today’s blog to learn more about where we are heading over the next four weeks.
Week 1 Monday, Week 2 Saturday, Week 3 Friday, Week 4 Thursday
Energy System Development (ESD): Aerobic
Low stress reaction Skill work kicks off the session with some partner tennis ball drop and catch drills. We’ve been leaning towards heavier weight/lower rep squats in the last few cycles. Not over the next four weeks. Expect some long grinding sets of back squats during today’s Strength work coupled with some high time under tension rotation work with some barbell landmines. This day’s session ends with some moderate intensity, moderate duration aerobic Energy System Development.
Week 1 Tuesday, Week 2 Monday, Week 3 Saturday, Week 4 Friday
Strength: Power, Maximal
A superset of balance work greets clients in today’s Skill session: Standing on the parallettes and frog stand variations. Snatch technique work and upper body pulling compose the day’s Strength. Another moderate intensity, moderate duration aerobic ESD workout concludes the day.
Week 1 Wednesday, Week 2 Tuesday, Week 3 Monday, Week 4 Saturday
Strength: Speed Strength, Maximal
Training the core involves not only compressive strategies (flexion movements like knees to elbows, flexion moments as in bracing a heavy squat or deadlift), but also expansive strategies. Teaching the core how to expand and open is a key skill in developing a highly responsive core, both for injury prevention and improved athletic performance. “Fake medball chops” with lateral shuffle steps will be the teacher. Unilateral stepping and overhead pressing will be superset in the day’s Strength work. Another moderate intensity, moderate duration aerobic ESD workout concludes the day.
Week 1 Thursday, Week 2 Wednesday, Week 3 Tuesday, Week 4 Monday
A long aerobic effort fits into today’s schedule. As a result, there will be no Skill work in this session. Lower weight high volume front squats are the day’s Strength work.
Week 1 Friday, Week 2 Thursday, Week 3 Wednesday, Week 4 Tuesday
Strength: Speed, Speed Strength
Handstand Pushups are the focus of the day’s Skill session. We head back to some fast prowler pushes and so ESD work follows the skill. We keep the speed of movement high in our Strength work with some partner resisted skips and some rotational medball power work.
Week 1 Saturday, Week 2 Friday, Week 3 Thursday, Week 4 Wednesday
Strength: Power, Maximal
Agility ladder Skill work is superset with upper body vertical pulling. A technical power clean complex hopes to teach patience and a strong vertical finish in the day’s Strength work. Nasty high intensity intervals with little recovery conclude this day’s work.