Our new cycle of programming begins this Monday. Before you begin your week, take a few minutes to read the write-up from Coach Matthew. Then come prepared to have fun and make some gaines
SQUAT : “When school is in, squats are back!” The opening week of the cycle begins with “Submaximal” squat sessions, establishing 3RM&5RM baselines. The intent and purpose is to “struggle” versus “fail”. Stressing the value of good movement, limiting sets, and or attempts helps mold the “submaximal” setting.
In the first 4 weeks of the cycle, squat days rotate with a guided 5-10 pound increase each week. Weekly waveloading projecting 4 weeks, 20-40 pound differential in 3RM&5RM HBBS. Leading into the 5th week, Back Squat sessions will then progress to “Heavy Submaximal Pause” Squats. Building to a “challenging” single repetition load. Each Back Squat session will also entail drop set singles WITHOUT the pause with percentage volume according to the lift performed earlier.
Also being incorporated into the second half of the cycle are frequent FRONT SQUAT BOX squats performed at high volume with low loading. Boxes are ranged to accommodate different height athletes. Guideline is to squat 2” below parallel. It is a 4 week effort to improve posture, position, and comfortability in the front rack setting. Also, to reenforce healthy hip positioning. This should not only improve the rack position of the squat but, also improve shoulder to overhead movements as well.
“MOB”ILITY : “Supple Leopard Comeback!” Coaches with different discretion can carry out mobility at any time during the hour. It is merely the investment into dedicating time for repair and maintenance.
TOTAL VOLUME : “No Timer, All Chalk.” Exclusively programmed on lifting days will be assigned movements and repetitions that are varied between general and specific type movements. Based on a “tier” system which provides a guided scale for range, weight, skill, or difficulty. Key focus is completing all volume, without emphasizing intensity by creating clock parameters.
LONG INTERVAL WEIGHTLIFTING : “Toast to the Most.” Frequently placed throughout the cycle are 20-40 minute interval sessions that will incorporate 1-2 heavy weightlifting repetitions, coupled with a body weight movement. Comparatively, there will be far more “rest” than “time under load” in these sessions. The challenge will still be present due to the recommended weights for these sessions. The goal is to build comfortability, confidence, and an understanding in moving heavy loads. If it’s relatively heavy enough, the brain is called into action just as much as the muscles moving the weight. If the intervals are extended enough, with success, better lifters are born. Better athletes are made.
Science and Mathematics aside, the following 8 weeks are designed to embrace the anti-climatic conclusion of Summer. Sweat before it’s too cold to. Mobilize our bodies before it’s too cold to. Tone and lean up our bodies before it’s too cold to walk around shirtless? Look good for Thanksgiving?