With nearly 8 weeks of programming in the bag, it’s time for another new 4 Week Block of Programming!

Below you’ll find out where we are headed and why in today’s post!

Daily Template

  • Strength/Skill Movements in this block will rotate in the following pattern across weeks, but volume and intensity patterns will remain relatively unchanged for the first 3 weeks.  Week 4, max efforts are encouraged.
  • Energy System Development will focus on the same systems (alactic, glycolytic, and aerobic) on respective days, but glycolytic and aerobic workouts will use varying movements from week to week for desired stimuli.

Week 1 Day 1, Week 2 Day 5, Week 3 Day 3, Week 4 Day 6

Strength:  Maximal
Energy System Development (ESD): Aerobic

This day will feature back squats with a wave loading pattern as well as neural drive chin-ups for the strength work.  ESD will be working on a shorter aerobic effort with squat and core patterning.

Week 1 Day 2, Week 2 Day 4, Week 3 Day 2, Week 4 Day 5

Strength:  Speed, Power
ESD:  Alactic

Dead start reactive jumps kick off the session.  With a primed nervous system from the plyometrics, clients will use dumbbells/barbells to develop explosive hip extension with single leg support, a training component important for anyone playing field sports.  Gymnastic ring pushing work is super-set with the aforementioned dumbbell/barbell work.

The session’s ESD work concludes with 10 sec bursts at 100% ME on the Airbike.

Week 1 Day 3, Week 2 Day 1, Week 3 Day 5, Week 4 Day 2

Strength:  Speed Strength, Maximal
ESD:  Glycolytic

Clients begin today with medball rotational power work followed by alternating rep scheme and tempo front squats.  Some burn hits today’s ESD with a lactic power workout featuring a variety of implements.

Week 1 Day 4, Week 2 Day 6, Week 3 Day 4, Week 4 Day 1

Strength:  Power
ESD:  Aerobic

Weightlifting is on the menu today followed by moderate duration, paced effort ESD.

Week 1 Day 5, Week 2 Day 2, Week 3 Day 6, Week 4 Day 3

Strength:  Speed, Maximal
ESD:  Aerobic

Reaction skill begins the session followed by low box dumbbell/barbell step ups superset with gymnastics upper body pressing.  Some running is featured in today’s ESD.

Week 1 Day 6, Week 2 Day 3, Week 3 Day 1, Week 4 Day 4

Strength:  Speed Strength, Power
ESD:  Aerobic

Rotational power to unilateral leg support is the first theme of today’s workout.  Weightlifting and neural drive chin-ups round out the session’s strength portion.  This will be the week’s LONGEST ESD workout.

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