Good morning everyone! With cool temperatures looking like they are here to stay, Fall is upon us! Perfect timing for a new block of programming!
Below you will find the direction and overall goal for the next four weeks for White, Gray, and Blue programming tracks.
White / Gray
Improve upper body pulling strength.
Improve grip strength.
Improve core stability.
Introduce single leg movements in a strength setting.
Energy System Development (ESD): Glycolytic
Mondays will start off with single leg strength movements for both tracks, with varying complexity between White and Gray. Horizontal barbell rowing and half kneeling landmine presses conclude the strength portion for the day. After a cycle of benching (where no scapular movement is encouraged), it’s good to revisit the landmine press. A pressing movement, the beauty of this movement is that it helps teach and develop upward scapula rotation, a necessary component of healthy shoulder movement. We will conclude the day with some cyclical lactic power intervals (rowing, running, or Airbike). This will be the only glycolytic ESD day so if you are looking to get enter the pain cave, come on in!
Both tracks will feature Olympic Weightlifting to kick off the session. White will be working on power cleans from the floor with a 2 sec pause in the catch before standing and Gray will get back to varied rep sets on the snatch. Chance for a 1 Rep max out on snatch in week 4 or 8. On week 1 of this cycle, we will be testing max chin over the bar holds, followed by sets of strict pullups. ESD will be moderate duration aerobic with upper body horizontal pushing and supportive movements to develop upper body core stability/endurance.
Strength: Speed, Speed Strength
If you’ve got the need for speed, Wednesday is your day. Technical run days i.e. sprinting will be featured mid week. Given that this is our only sprint day of the week in this cycle and reflecting upon the last training cycle, there will be more technical prep prior to the actual sprints. Lots of drills to help improve coordination and thoroughly warm-up the body. Plyometrics and medball work will conclude the session. Great day to train for any of our distance runners out there!
Strength: Power, Maximal
Weightlifting returns. White will start working on full cleans from the floor via a technical complex. Gray will tackle the high time under tension, super fun “Shankle Complex.” The strength portion of the day will conclude with single arm horizontal pulling. ESD will feature aerobic mixed modal intervals ranging from 3-5 minutes in length.
Strength: Speed Strength, Maximal
Very maximal strength movement-dominant day. To keep the nervous system fresh, we will kick the day off with some medball between the leg hop and throws. Clients will head back to the rig for some “elevator” front squats and upper body pulling work. The session will conclude with some form of weighted carries.
Strength: Speed, Power
For White training group, plyometrics will be supersetted with some upper body vertical pressing. Depth drops will be introduced to teach and develop “stiffness”, a key characteristic of generating high forces in short time windows. Push presses will be the paired movement developing coordination and power between the legs and arms in pushing a weight overhead. The strength session will conclude with some time in ring support in order to develop upper body core strength. Gray training group will feature rotational vertical jumping, weightlifting, and ring support in the strength portion of the session. ESD will be mixed modal aerobic work in longer duration.
Improve glycolytic energy system; learn to suffer better.
Continue refining weightlifting technique.
Increase higher skill technical movements under fatigue.
Increase strength/coordination in a variety of ring movements.
Weightlifting and inclined benching will kick off the session followed by some archer ring rows. Mondays will be very cyclical aerobic dominant. Expect longer run, row, or bike intervals mixed with bodyweight conditioning movements.
Strength: Power, Maximal
More weightlifting and heavy squats begin the session. Mental fortitude and lactic endurance are the name of the game during the ESD. Expect to the work intervals to be shorter in duration with more recovery, but much more discomfort.
Weightlifting to start the session. Horizontal pushing and core ring work will conclude the strength portion of the day. ESD will be two parts: a longer in duration aerobic mixed modal section and more core centric intervals.
FULL REST DAY.
Strength: Speed, Maximal
With the higher volumes of weightlifting and maximal strength work, we want to prevent the nervous system from getting too stagnant. That’s why plyometrics will kick off the session. Front Squats conclude the strength portion of the day. ESD will be very technical in nature; more challenging movements in a fatigued based setting.
No structured programming. Work on technical or strength weaknesses.