Friends,

Another fantastic block of training is ready to PUMP YOU UP!

Read below to find out what’s in store over the next four weeks of workouts 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

Frontal plane plyometrics (reactive jumping) and split stance medball work kicks off the workout in the day’s Skill.  Last block feature a lot of technical snatch and clean complexes.  This block (and this day specifically) will feature full power power cleans in a wave loaded pattern, giving you a chance to get a feel for the movement yet still hit some bigger weights.  The workout concludes with a moderate duration, moderate intensity “running clock” conditioning session featuring multiple sections of work.

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

Today’s Skill features, Single Leg Medball Tosses and Frog Stands working on both lower body and upper body balancing.  After the Skill, Strength consists of high time under tension hang snatch and overhead squat complex.  You’ll conclude the day with a “chipper” style conditioning session of moderate duration and intensity.

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

Given that the reaction work in today’s Skill is so low stress on the body, you’ll find some strict commando pull-ups add some heft to this section of the training.  A new squat variation makes up the day’s Strength:  wide stance box squats. More of a challenge to the glutes and adductors, this is a great variation to break up normal back squats or front squats.  The workout will conclude with a moderate duration, moderate intensity “AMQRAP” style conditioning.

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

Rotational plyometrics and 3 Point Pushup variations introduce the day’s session.  Developing your body’s ability to  dynamically through space is the name of the game here.  This day is unlike other training days as the ESD will come first.  Super short, super intense prowler sprints follow Skill.  When more power and intensity is required, you want to keep your nervous system more fresh.  Fresher nerves can “talk” to your muscles better and tell them to “go!” when you need them to.  This explains why these come before the day’s Strength.  Speaking of which, Strength will be all about that CORE!  Single leg deadlifts, banded suitcase carries with marching, and barbell roll outs conclude this day’s work!

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

This session will feature a conditioning session with the most challenging combination of duration and intensity of the block. One of the “anaerobic” energy systems, the glycolytic system (GS)kicks on for efforts of higher intensity up to about 2 minutes in length.  Other energy systems (Aerobic and alactic) assist during these bouts but GS dominates.  One positive by product is that your body gets accustomed to producing more power and work over a longer time.  One negative is that these workouts usually hurt the worst….Good day for a gut check and to let the intensity rip!  Prior to this part of the workout, power clean and split jerk doubles will makeup Strength.

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

Slow lowering handstand pushups and single leg medball slams keep the balance theme in Skill.  The same wave loading pattern in Monday’s power cleans will reemerge in today’s high bar back squats, the only movement in our Strength for the day.  Moving from last blocks 5 rep sets, we’ll be bumping up the intensity and lowering the volume of work to get after some bigger weights.  The session will conclude with a moderate duration, moderate intensity “EMOM” conditioning workout.