Build - Getting back to some serious strength work this cycle. It can be easy to coast on output for this type of training, but remember, unless there is adequate stress applied, there will be no change regardless of wishful thinking. Weights must be heavy for the reps and rounds called out for. This is were it can become very nuanced, but as a general rule, getting a couple really hard but doable sets in, is all you need to make some really good progress over time. Volume will be the biggest variable at some point in time, but unless you are trying to step on stage and compete, hitting classes consistently throughout the week, week after week will get you really strong without ever having to worry about getting “to big”. And if getting to big is actually a real concern, the biggest lever to pull to keep that in check is not the lifting of heavy things, but the over eating of tasty things. In a nutshell, we are hitting the basic movement patterns twice a week, using unilateral and bilateral exercises. Start light, increase in weight and intensity as you become more comfortable with them, and focus on quality.
Sustain Build - Mixing up the format for our longer aerobic day. We have some lifting mixed in with mobility and a little drip of cardio. Lower intensity from our Grind day, but not easier, just less intense because the duration is longer. Still choose weights that are hard but doable for you, but with the understanding of the intent and duration. Explore full ranges of motion, stick to the tempo prescribed and enjoy the experience of aerobic and strength work combined.
Ignite - Really short, really powerful. When we are working within this energy system, the output needs to be very near maximal. These intervals are very short bursts of intense power, followed by longer rest. Now having said that, it is important to not over reach if you are not accustom to harnessing such intensity, better to ease into it, and ramp it up as you become more accustom. Use loading appropriate to your level of competence, and move at speeds that are safe but quick. If you are good to go, then push your limits and see how fast you can move, and how much power you can produce.
Grind - Threshold work. This type of workout should be approached with a big picture view. It will get harder and harder to hold a sustainable pace as it proceeds. It will start out pretty casual, then as you do more work, and fatigue begins to build, will get quite challenging. Go out with a pace that you think you can hold by the end, this will set you up to not redline early and blow your wad so to speak. We are trying to train repeatable, sustainable contractions over time, be diligent and stay in the zone.
Cool Downs - Hips, shoulders and core.
Coach
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