Time for a fresh new block of programming! Keep on reading to learn where we are heading over the next four weeks!
Week 1 Monday, Week 2 Saturday, Week 3 Friday, Week 4 Thursday
Strength: Power, Maximal
Energy System Development (ESD): Aerobic
We get back to some handstand pushups in this day’s Skill work. A set window of work split differently between experience levels. For folks who are working on getting comfortable upside down, it will be a set time of practice with no specific rest prescribed. For more experienced clients, work will be performed in an EMOM (every minute on the minute) setting.
Nailing the “dip drive” makes or breaks a split jerk, but for anyone who has performed the movement knows there is a lot to master. Push presses will kick off the day’s Strength work, removing a bit of the complexity of the split jerk and allowing clients to really hone in on the dip-drive mechanics of the jerk. This movement will be superset with some kick stand deadlifts to allow some really heavy loading of the posterior chain in a unilateral fashion. Dumbbell rowing concludes the day’s Strength.
This session’s ESD will be moderate intensity, moderate duration aerobic effort with weighted carries as a dominant theme.
Week 1 Tuesday, Week 2 Monday, Week 3 Saturday, Week 4 Friday
Strength: Speed, Speed Strength, Maximal
Clients will navigate some rotational reactive hurdle hops in today’s Skill work. Big fan of plyometric exercises as they help bridge the gap between strength and speed.
Reaction and rotation will also be a part of the day’s first Strength piece. Lateral step, catch, and release medball throws will be superset with some strict chin-ups with a really “fun” tempo. Back squats start to get lower in rep scheme but higher in intensity during this cycle and close out this day’s Strength.
10-15 sec Airbike sprints will be the featured event of the ESD. 100% max effort with a load of recovery. Alactic power development is the big goal here.
Week 1 Wednesday, Week 2 Tuesday, Week 3 Monday, Week 4 Saturday
Grab a partner and a tennis ball: it’s time for some reaction catches!
Post skill work, clients will head back to the barbell for some higher intensity Clean and Jerks!!! How many 1 rep max personal records will come in week 4? Stay tuned!
The session is finished off with some nasty lactic endurance intervals. High intensity with a pretty short recovery window, this conditioning session will assuredly provide you with a gut check.
Week 1 Thursday, Week 2 Wednesday, Week 3 Monday, Week 4 Saturday
Strength: Speed, Maximal
It’s important to have control of your body in all planes of movement, not just forward and backward. Single leg lateral rudiment hops develop clients’ abilities to dynamically push, progress, and stabilize in the frontal (side to side) plane.
The single leg theme continues in the first part of this day’s Strength work: barbell split squats kick off this portion of the day’s training. Another “fun” tempoed strict chin-up is paired with some single arm deadbug dumbbell floor presses. If this movement is loaded correctly, they pack a double wallop on the arms and core.
ESD of moderate duration, moderate intensity with weighted carries as a theme concludes the day’s session.
Week 1 Friday, Week 2 Thursday, Week 3 Wednesday, Week 4 Tuesday
Strength: Speed, Speed Strength, Power
A few trips through the agility ladder with a surprise greets clients in this day’s Skill work. Move those feet, but get your brain ready to work!
Rotational medball work pumps up the power and high intensity low volume snatches make up the Strength work today. How many 1 rep max personal records will come in week 4? Stay tuned!
For fans of bodybuilding AND cardio, today’s ESD is your day! Affectionately known as “beefcake conditioning”, clients work with dumbbells in pulling and pressing movements. The overall goal of these particular sessions isn’t to build cardiovascular endurance (though that is a secondary improvement), but rather improving muscular stamina.
Week 1 Saturday, Week 2 Friday, Week 3 Thursday, Week 4 Wednesday
Today’s ESD is the longest (20+ minutes) of the programming block. To ensure clients have adequate time to complete it, the Skill work has been removed from this day.
Strict Ring Dips and Front Squats still supersede the ESD, so for our strength hungry folks, worry not: you’ll get your fix of some heavy weights today!