Greetings, Steelworks Community!

Blink and it seems like another four week training cycle has come and gone.

While Monday starts a new programming block, these next four weeks will be continuing the work we began four weeks ago.  There will still be a focus on upper body pushing and squatting muscular stamina.

Important Dates of Testing
Bench Press 1 RM: Tuesday September 24
Upper Body Pushing Endurance Test: Tuesday September 24
Squat Endurance Test: Friday September 27

Fitness/Performance Programming

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

The exploration of improved running continues. Mondays will focus specifically on the developing the skill of acceleration. We finish off the session with some heavy back squats and upper body pulling.

Tuesday
Strength: Maximal
ESD: Aerobic

How much ya bench?”  We will start Tuesdays with the bench press.  ESD will be focused on more fatigue based settings of upper body pushing:  handstand pushups, ring dips, and pushups.

Wednesday
Strength: Speed, Power
ESD: Aerobic

Unloaded bodyweight jumping (plyometrics) will start this session followed by Olympic Lifting.  ESD will be more moderate intensity, controlled conditioning work.

Thursday
Strength: Power
ESD: Alactic

Max velocity running will kick the day off. Both tracks will tackle upper body vertical pressing, upper body vertical pulling, and single leg bending movements to complement the development of high speed running.

Friday
Strength: Speed Strength, Maximal
ESD: Glycolytic

Rotational speed strength work will start the session. Heavy front squats will follow. The session will conclude with squat endurance work with an “active recovery” modality.

Saturday
Strength:  Power, Maximal
ESD: Long Aerobic

Benching and olympic lifting will be super-setted together during the strength session. This will be the longest conditioning session of the week.

Competitor Programming

These next four weeks will be continuing the work we began four weeks ago.  There will still be a focus on upper body pushing endurance.  Muscle-ups in more challenging fatigue-based settings will also be included in this program.

Important Dates of Testing

Upper Body Pushing Endurance Test: Monday September 23

Monday
Strength: Speed, Max Strength
ESD: Alactic

Fresh off the weekend, Mondays will theme is all about speed. Max velocity running and plyometrics will be the major focus on the day. Squats and vertical pulling will complement the session.

Tuesday
Strength: Power, Speed Strength
ESD: Glycolytic

Rotational medball work and weightlifting will begin the session as CNS prep for the day’s conditioning session. Upper body pressing/pushing stamina will shift from EMOM settings to more challenging conditioning configurations.

Wednesday
Strength: Power, Max Strength
ESD: Aerobic

Good old-fashioned weightlifting movements and squats will be the day’s strength. Wednesday will feature a longer duration, moderate intensity conditioning effort.

Thursday
REST DAY or easy recovery run up to 45 minutes.

Friday
Strength: Max Strength
ESD: Glycolytic

Squats kick off the session. High skill and high volume pressing conditioning sessions will finish of the day’s training. High intensity efforts!

Saturday
Strength: Power, Speed Strength
ESD: Aerobic

Saturdays will include rotational speed strength movements with weightlifting. Slow tempo gymnastics work and strongman exercises will complete the day’s session.

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