Welcome to another 4 week block of programming here at Steelworks Strength Systems!  Keep on reading to get a breakdown of how the training progresses from week to week as well as the theme and focus of each day.

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

The block kicks off with an agility hurdle complex focusing on double leg hops in a variety of directions.  This complex is superset with some rotational power work in the piked position.  In the Strength portion, high intensity low volume back squats will be the sole focus of this section. In fact, this theme of lower volume sets and heavier weights will be a hallmark of this block.  Get ready to crank it up, people!  The day’s work will conclude with a moderate intensity/duration ESD workout.

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

Non countermovement reaction based broad jumps will kick off the day’s Skill work.  Great prep for some heavy posterior chain work coming in the Strength work.  The broad jumps will be superset with medball power work with behind the head forward wall throws.  As previously mentioned, the day’s Strength work focuses on the posterior chain in the form of some high intensity low volume deadlifts!  The day’s work will conclude with a moderate intensity/duration ESD workout.

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

While a great party trick, handstand walks have great utility for building a new type of body awareness and skill as well as improving overhead mobility and strength.  That Skill work will be superset with some rotational medball power work.  Snatch balances return to the programming in the day’s Strength work.  Building off the last block’s heavy overhead squats, the snatch balance will continue to improve your overhead stability and power giving more confidence when pulling under a tough snatch! The day’s work will conclude with a moderate intensity/duration ESD workout.

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

Reaction based jumps (plyometrics) are superset with some rotational medball power work in today’s Skill work.  Moving on to the Strength work, Jefferson deadlifts (a new deadlift variation) and strict ring dips are the focus.  We finish off the day’s session with a battle rope complex of alactic intervals: Six sets of 15 seconds as fast as you can move through each battle rope variation.

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

No Skill work today in prep for the day’s ESD.  The class kicks off with heavy front squats in the day’s Strength work.   Today’s ESD is the hardest of the week.  It is meant to make you feel uncomfortable and challenging.  Unlike the rest of the week’s ESD, going deep into the well is totally fine.  Push yourself today.

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

The day’s Skill work kicks off with an agility sequence guaranteed to help you quickly change directions out on the court or field.  If sports aren’t a mainstay in the routine, this sequence will help you develop strong ankles, knees, and hips, as well as improve body awareness and rotational skill.  A second movement closes out the Skill work:  single leg medball accelerations.  Learn how to accelerate your body forward and iron out some power imbalances between the legs.  Heavy deadlifts, moderately heavy barbell rows, and calisthenic core work make up the day’s Strength work.  Given the neurologically challenging work today, the ESD will be very short, but…fun.