Here we go, people!  Another fresh 4 Week Block of Programming here at Steelworks! Keep on reading below to learn about where you’ll be headed over the next month of training.

*The basic format of each block involves shifted training sessions from week to week.

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

Hand eye coordination and fancy footwork in the front plane kicks off this day’s session.  Perfect session for anyone looking for improved quickness in side to side movements.  High bar back squats make their return to the program.  Get ready to be under tension for a longggg time.  Superset with the squats will be the coretastic dead bug floor press.  We’ll conclude the session with a moderately paced, moderate duration ESD workout.

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

Frogstands coupled with some split stance rotational power work kick off our Skill work.  If you have weak wrists, shoulders, and pecs, get ready for a great movement in the frogstand!  Big power is the name of the game in today’s Strength work. Power cleans and strict CHEST to bar pull-ups.  Get those legs, hips, and arms cranking today!   We’ll conclude the session with a moderately paced, moderate duration ESD workout.

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

Lots of contralateral work in today’s Skill section.  We’ll hit the Crab Reach and Single Leg Reach and Row.  Strength work will be very barbell centric with push presses and front squats. We’ll conclude the session with a moderately paced interval ESD.

Week 1 Day 4, Week 2 Day 3, Week 3 Day 2, Week 4 Day 1
SKILL:  Reaction
STRENGTH:  Speed, Speed Strength, Power, Maximal
ESD:  Alactic

From improving ground reaction forces to hand eye coordination and rate of force development, today’s Skill work is action packed!  We’ll head back to the barbell in our Strength work with some power snatches and supinated grip bent rows.  If you need some work on your backside, definitely a day to come in!  We’ll conclude the day with some battle rope alactic intervals. Bring 100% max intensity!!

Week 1 Day 5, Week 2 Day 4, Week 3 Day 3, Week 4 Day 2
SKILL:  None
STRENGTH:  Power
ESD: Glycolytic

No skill work today.  You’ll need more time for what’s coming…

Strength work will feature some “dot” format hang clean to thrusters.  Dot formats allow you do higher volume sets at higher intensities given the short 10 sec break between reps.  Today will be the hardest ESD of the week.  Only the brave need venture to the gym today…  Just kidding:  it’s hard, but totally doable.  Dig deep, stay smooth and test yourself with a challenging workout.

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

The balance beam lateral walk with eyes closed returns to the program.  Vision is an important part of balance. Funny things happen when you try to balance with your eyes closed.  Come see how in today’s Skill work.  We’ll superset that with some rotational power work.  The day’s Strength portion features some unilateral posterior chain work and some upper body vertical pulling. We’ll conclude the session with a moderately paced, moderate duration ESD workout.

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