So as promised we are following our plan that I laid out back in December for the year to give you the best possible training year yet. By planning out what we are focusing on each part of the year means you can get really focussed on hitting your goals and making the adjustments you might need to have the most successful training year yet.
Something that gets neglected by most is foundation work. Believing you are past this or don’t need this is ridiculous and naive. Again , I’m not here to stroke your ego I’m here to tell you what you need to hear not what you want to hear. To ensure we have the best training year yet we need to ensure we are not over working certain muscles or setting ourselves up for injury.
So for this part of the cycle we will be doing strength work but more focused on getting you as functional as possible with some set focuses on time under tension (both tempo and or higher rep schemes) and control of the movements. We will be doing plenty of lunges and unilateral work to build you up and make you as bulletproof as possible. This will also prep you and get your body ready for the cycle we will be hitting next which I’m sure most of you are already excited for. The Strength cycle. First though let’s earn those positions before we overload them and stress it.
There will be gymnastic strength as well so expect strict pull up work , all kinds of variations skill work and some complex movements for you to practice , figure out ways to get there or fine tune if you already have them. For those of you who are working towards pull ups (or insert movement here) each of these days will have a separate piece made FOR YOU which I suggest you do to help you on your road towards your first pull ups or Chin ups ! Don’t avoid this day “Because you don’t have a pull up”. This is the day you NEED to come in.
B) WOD with skills above and some other movements to practice in a workout with a bit more stress. These can vary in degree pending on your abilities.
Heavy reps with which to ensure you are MOVING CORRECTLY. If you are finding an imbalance side to side then Part B would be for you!
B) unilateral work to correct imbalances in your movement and strengths/weakness in the system. (If you have been squatting for a while and will take longer to get through Part A and don’t have as many limiting factors IGNORE this section and focus your time on the Lift above to make sure you are moving right and not rushing it. You probably wont need this as much as others.
As above with these days.
Building to heavy loads of varying reps each week. Get ready!
Saturdays will stay as Team WOD fun days so fear not! This is another perfect day to come in and get that CF fix and have some fun with people you may not train with during the week! Enjoy!
There will be plenty of chances to get sweaty and get everything you love in so fear not just two days of the week we are going to slow things down a little for the weights and ensure you are moving as efficiently and as effectively as possible to set you up for the strengh cycle and the rest of yer going forward to ensure you hit your goals. This by no means is going to be easy so strap up and prep yourselves !
Have a great Week all! See you soon!