New Strength Cycle – November 2014
We were very pleased with the progress throughout the last strength and skill cycle, so for the next 8 weeks, we are going to continue to hit some of the same movements to continue our proficiency and strength.
What to expect:
Level 1 athletes, will continue to work their linear progression for back squats on Mondays, and Thursdays. You will continue to work through progressions in the clean and snatch, with an introduction to the full lifts and the jerk. You will also work to develop pressing power through a variety of lifts each week.
Level 2 athletes will be introduced to 20 rep back squats(read about it below) on Mondays, and percentage based back squats on Thursdays. This variety will continue to impose new stresses on your body in order to develop different physiological capacities. You will continue to develop the Olympic lifts through movement complexes that are designed to ingrain proper positioning and bar path.
Monday – Back Squats + WOD
Tuesday – Pressing movement (Bench press, press, push press, jerks) + WOD
Wednesday – Snatch development + WOD
Thursday – Back Squats + Not For Time WOD
Friday – Clean and Jerk development + WOD
Rest and Recovery
From reading the info above you know that we have created a cycle with 5 days of strength work. We are confident that the order of movements will allow for enough rest and recovery so that you will see strength gains. However it is very important for each athlete to listen to their body and take rest days if needed.
The 5 days of strength work has left us with little time to continue our skill work in the gymnastics movements. So to ensure development is continued, we have put together some programmed warm-ups that will allow each athlete to have repeated exposure to movements each week. There will be 5 warm-ups posted for the duration of the cycle, each member will pick 2 warm-ups to alternate. Warm-ups should be picked based weaknesses, not strengths. Feel free to discuss the options with a coach to determine the right ones for you. Each class, the coach will take everyone through some light dynamics and mobility and then give you time to complete your warm-up.
20 rep Back Squats
On Monday’s level 2 athletes will tackle 20 rep back squats . The last 8 weeks consisted of 3 sets of 5 reps, so we’re looking to vary our training through added volume. The 1 work set as a test of strength will call on your entire body to help move the bar through the final reps. Mentally the 20 reps will make you approach the lift in a new way. So how do you attack this challenge? Lets say we are going to build to working weight of 200lbs, your build up will be as follows: 45×5, 95×5, 135×5, 165×3, 190×3 and 200×20. It’s also important to note that this is not 20 reps for time, so take your time and push your limits. Starting weight in wk 1 will be around 60% of your 1RM with increases of 2.5-5lbs each week. If you don’t make it to 20 reps, repeat the same weight the next week.