Good morning, everyone!

I hope you are refreshed and ready after your DELOAD last week, because it is time to get back after it in our next cycle of training!

Fitness / Performance Programming Goals

  • Improve maximal strength in horizontal pressing.
  • Improve muscular endurance in pressing (horizontal and vertical) and squatting.
  • Learn and demonstrate technically proficient mechanics of sprinting.

Fitness / Performance Weekly Structure

Monday
Strength:  Maximal
Energy System Development (ESD): Glycolytic

Mondays will feature bench pressing in with a variety of tempos and rep schemes as the cycle progresses. ESD will be full on burn sessions! Get ready to push the intensity and suffer today.

Tuesday
Strength: Speed, Maximal
ESD: Alactic

Don’t miss Tuesdays if you want to learn how to run fast! Early on in the cycle this will be a “speed skill” day. “Ankle dribbles” will safely introduce clients to basic high speed running mechanics. Progressions will include marching dribbles into full speed dribbles. Eventually after building a skill set of running safely more actual sprints will be introduced into the program. Members will also see back squats and horizontal pulling in the strength for the day. Keeping up with the theme of “speed development” we’ll be using the airbike in a “sprint-float-sprint” motif to stretch out the intensity.

Wednesday
Strength: Speed-Strength, Power
ESD: Aerobic

Rotational power will kick off Wednesdays. We’ll use kettlebells to target that transverse plane of movement in both pulling and pressing movements. Fitness will learn and continue to practice full cleans. Performance will be focusing on the power snatch. ESD will be a very core centric aerobic conditioning session. Pace, control, and consistency are the name of the game for this ESD.

Thursday
Strength: Maximal, Power, Speed
ESD: Aerobic

More exposure to skill work around sprinting for both tracks. Fitness will focus on unbroken tempo front squats and Performance will “enjoy” clean to thruster work. Squat endurance will be a big focus for today. If you don’t like squatting, stay away from the gym (…but who doesn’t like squatting???).

Friday
Strength: Maximal
ESD: Aerobic

Friday will be a big horizontal pressing and vertical pulling day as well as a LONG ESD session.

Saturday
Strength: Speed Strength, Power
ESD: Alactic

Saturdays will be focused sprinting days. We’ll use buildups/windsprints to apply the mechanics we used earlier on in the week. Drills are good, but there’s no substitute for the real thing. Eventually the training cycle will feature 2-3 days of sprinting, but we are not ready for that just yet. The session will conclude with some medball throws and olympic lifting.

Competitor Programming Goals

  • Increase muscular endurance in upper body pressing.
  • Increase development of glycolytic energy pathways.
  • Continue building proficiency in weightlifting (snatch, clean, and jerk)
  • Learn and demonstrate technically proficient mechanics of sprinting.

Competitor Weekly Structure

Mondays
Strength: Power
ESD: Aerobic

Mondays will tackle the split jerks and then feature density sets of upper body pressing (vertical and horizontal) in ESD.

Tuesdays
Strength: Speed, Max Strength
ESD: Glycolytic

Plyometrics will kick off the day with depth jumps. This style of jump develops reactive explosiveness. Weightlifting will be included and focus on lifts with pauses below the knee. Unbroken back squats will also be featured on Tuesdays. ESD will focus on glycolytic power and endurance intervals.

Wednesdays
Strength: Speed Strength, Power
ESD: Aerobic

Rotational power will kick off Wednesdays. We’ll use kettlebells to target that transverse plane of movement in both pulling and pressing movements. Heavy snatches will also be included. ESD will focus again on density sets of pushing/pressing.

Thursdays
REST DAYS or easy cyclical aerobic work i.e. swimming, running, biking, rowing.

Fridays
Strength: Speed, Max Strength
ESD: Alactic

Fridays will feature freestanding handstand work and the introduction of kipping muscle ups in an EMOM setting. Sprinting technique work will be superset with weightlifting. ESD will feature the theme of “speed development”; we’ll be using the airbike in a “sprint-float-sprint” motif to stretch out the intensity.

Saturdays
Strength: Power
ESD: Glycolytic

Weightlifting and squats will be the main course for Saturday’s strength work. The session will conclude with glycolytic endurance work (squat and upper body pulling patterns).

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