June 13-19
Talking points for this week:
Now that baseline week has wrapped up (aside from finishing out endurance), our objective is now where do 'we' go from this baseline.
How do we take where we currently are and continue to build toward where we want to go. For some, building = maintenance. For others, building = conquering goals. We will start by asking in Monday's classes if anyone has any health or performance goals right now.
This week will get back to the basics on form, progression, and why things are important (like how our approach to programming is designed to train the entire system).
Now that baseline week has wrapped up (aside from finishing out endurance), our objective is now where do 'we' go from this baseline.
How do we take where we currently are and continue to build toward where we want to go. For some, building = maintenance. For others, building = conquering goals. We will start by asking in Monday's classes if anyone has any health or performance goals right now.
This week will get back to the basics on form, progression, and why things are important (like how our approach to programming is designed to train the entire system).
Monday
Class Conversation Topic: Baseline related or not, does anyone have any health or performance goals moving forward?
Point of emphasis: The way we program strength training here is to keep the body balanced. When the body is balanced in strength, the ability to be functionally well (less day to day aches/pains/etc.) is much easier. When the body is balanced in strength, our ability to improve performance is easier to do with less risk for injury. When our body is not balanced we are at greater risk for aches, pains, fatigue, and injuries. Say a person does not like going to strength classes and only prefers to run, it doesn't take long before injuries creep up on us because we are not putting emphasis on strengthening muscles that support our joints.
WORKOUT | TWO GROUPS
REPS
POWER | 1-5
STRENGTH | 2-8
HYPERTROPHY | 6-30* TIME UNDER TENSION PLAYS A BIG ROLE (THINK ISOMETRIC/ECCENTRIC)
ENDURANCE | 12-30
*For those wanting more a aesthetic change in a muscle groups (for instance, a juicier peach), encourage them to contract/flex the muscle (perhaps the glute muscle in this case) as they are doing the movement... the neuromuscular engagement/recruitment helps facilitate better hypertrophy gains
GROUP 1
4-20s Bulgarian Split Squats
4-20s Explosive SA Snatch
12 Controlled Medball Tucks + 30 Sec Hollow Body Hold or Forearm Plank
GROUP 2
4-20s Reverse or Forward Walking Lunge + Power Thru
SA Ground to High Pull
Rowing Technique
Notes:
Movement patterns and muscle groups worked are similar in both groups
Bulgarian Split Squats | We catch some grief about having these so often :) but that is because they are good for you and (cough, cough) balancing strength between the two sides
- While the movement will work quads, hamstrings, and glutes... the distance of the front foot away from the box is going to change whether the emphasis is more in the quads, glutes, or hamstrings - and it's somewhat dependent on individual femur length
- Encourage the foot on the ground to still be screwed in to the ground for better glute engagement
Reverse or Forward Walking Lunge + Power Thru | The power thru add on (bringing the knee to the chest) is making the typical lunge movement more performance based, the lunge movement is super great for building strength, now we are just taking it one step further into how it typically appears in performance (think sprint)
- This can be done with a sandbag on the back/dbs/etc.
SA Ground to High Pull & SA Snatch
SA Ground to high pull is essentially the first phase of the snatch... and should be kept nice and tight to the body (just like zipping up a jacket)... elbow will come up higher than the wrist
- use this move for strength building focus
SA Snatch - with having the SA Ground to High Pull in the mix for the day and focusing on strength on that movement.... use SA snatch to work on explosiveness/power/quickness (very beneficial for our brain health in combo with physical health/performance benefits)
Controlled Medball Tucks + Hold/Plank | Focus on core engagement throughout entire movement (even into the pelvic floor) of tucks and hold/plank
Rowing Technique | Our biggest focus here will be to consolidate the effort of the lower body and the upper body... this should be similar to how you would think about deadlifting - you don't want to lift with your back first or just your legs... it's the whole body acting cohesively together
Strong drive to full extension using back and legs
- push with legs + pull with back, then lean back, then continue pull with arms to chest region
When recovering... order of operations: bar path, chest lifts, then knees bend
Point of emphasis: The way we program strength training here is to keep the body balanced. When the body is balanced in strength, the ability to be functionally well (less day to day aches/pains/etc.) is much easier. When the body is balanced in strength, our ability to improve performance is easier to do with less risk for injury. When our body is not balanced we are at greater risk for aches, pains, fatigue, and injuries. Say a person does not like going to strength classes and only prefers to run, it doesn't take long before injuries creep up on us because we are not putting emphasis on strengthening muscles that support our joints.
WORKOUT | TWO GROUPS
REPS
POWER | 1-5
STRENGTH | 2-8
HYPERTROPHY | 6-30* TIME UNDER TENSION PLAYS A BIG ROLE (THINK ISOMETRIC/ECCENTRIC)
ENDURANCE | 12-30
*For those wanting more a aesthetic change in a muscle groups (for instance, a juicier peach), encourage them to contract/flex the muscle (perhaps the glute muscle in this case) as they are doing the movement... the neuromuscular engagement/recruitment helps facilitate better hypertrophy gains
GROUP 1
4-20s Bulgarian Split Squats
4-20s Explosive SA Snatch
12 Controlled Medball Tucks + 30 Sec Hollow Body Hold or Forearm Plank
GROUP 2
4-20s Reverse or Forward Walking Lunge + Power Thru
SA Ground to High Pull
Rowing Technique
Notes:
Movement patterns and muscle groups worked are similar in both groups
Bulgarian Split Squats | We catch some grief about having these so often :) but that is because they are good for you and (cough, cough) balancing strength between the two sides
- While the movement will work quads, hamstrings, and glutes... the distance of the front foot away from the box is going to change whether the emphasis is more in the quads, glutes, or hamstrings - and it's somewhat dependent on individual femur length
- Encourage the foot on the ground to still be screwed in to the ground for better glute engagement
Reverse or Forward Walking Lunge + Power Thru | The power thru add on (bringing the knee to the chest) is making the typical lunge movement more performance based, the lunge movement is super great for building strength, now we are just taking it one step further into how it typically appears in performance (think sprint)
- This can be done with a sandbag on the back/dbs/etc.
SA Ground to High Pull & SA Snatch
SA Ground to high pull is essentially the first phase of the snatch... and should be kept nice and tight to the body (just like zipping up a jacket)... elbow will come up higher than the wrist
- use this move for strength building focus
SA Snatch - with having the SA Ground to High Pull in the mix for the day and focusing on strength on that movement.... use SA snatch to work on explosiveness/power/quickness (very beneficial for our brain health in combo with physical health/performance benefits)
Controlled Medball Tucks + Hold/Plank | Focus on core engagement throughout entire movement (even into the pelvic floor) of tucks and hold/plank
Rowing Technique | Our biggest focus here will be to consolidate the effort of the lower body and the upper body... this should be similar to how you would think about deadlifting - you don't want to lift with your back first or just your legs... it's the whole body acting cohesively together
Strong drive to full extension using back and legs
- push with legs + pull with back, then lean back, then continue pull with arms to chest region
When recovering... order of operations: bar path, chest lifts, then knees bend
tuesday | HYRID
Explaining the reasoning + importance behind max effort conditioning and how it fits in our programming:
- We program for everyone to train at different intensities cardiovascularly speaking. Meaning we hit ranges from low to moderate to high. With our approach to high intensity, you are typically getting more rest than what you would in a standard 'hiit' workout (although even you can attest that sometimes the rest doesn't feel that long)
- Our rest ratio is around 3-5.... so for every attempt of work, we try to rest 3-5x the amount. We think of this like Olympic sprinters. They don't typically run a 200 m dash and then turn right around 10 seconds later and run another 200 m dash at the same pace. We want efficient, max effort attempts and we want to strengthen the cardiovascular system in the process
- Our approach to high intensity training with Max reaps cardiovascular benefits, but also body composition or the muscle to body fat ratio (when combined with quality nutrition - when it comes to both body composition and recovery, it's hard to out exercise eating like a trash can)
Class will be first half: strength + individual sprints combo
THEN second half will be TEAM MAX
Explaining sprinting form (This is a really good day to play music from the iPad, and record them running/send them their videos as well so they can see that live feedback)
- Best practice: have someone else on the tread to use to explain good sprinting form
Usain Bolt is a great reference point with main points of emphasis: good knee drive, elbows high and tight, strike on the ball/toe end of the foot with the foot DIRECTLY under the hip
Good cues to use: quick elbows, knees up, snap down the leg (which is where the b skips come into play), and up on the toes
*Marshall made a good call out this last week that perhaps some people don't know what the 'ball' of the foot is and sometimes mistake it for the heel... so I personally will be pointing out the ball of the foot because I use the phrase "ball of the foot" a lot
SPRINTING FORM EMPHASIS
- Longer sprints | 200 m
STRENGTH
Banded Forearm Push Press
4 Eccentric Pull Ups followed with Max Chin Ups
Ground to Overhead: Plate or dumbbells
Curls: Every other rep: eccentric
Warm up
- Sprint mechanics/warm up: 15 min
Start together for first 8:00, following 7:00 individual + machines warm up
- Hybrid | Part 1: 22 min
- Team Max | Part 2: Max Kcals
3 Person Teams: 4:00/Machine
4-5 Person Teams: 5:00/Machine
- We program for everyone to train at different intensities cardiovascularly speaking. Meaning we hit ranges from low to moderate to high. With our approach to high intensity, you are typically getting more rest than what you would in a standard 'hiit' workout (although even you can attest that sometimes the rest doesn't feel that long)
- Our rest ratio is around 3-5.... so for every attempt of work, we try to rest 3-5x the amount. We think of this like Olympic sprinters. They don't typically run a 200 m dash and then turn right around 10 seconds later and run another 200 m dash at the same pace. We want efficient, max effort attempts and we want to strengthen the cardiovascular system in the process
- Our approach to high intensity training with Max reaps cardiovascular benefits, but also body composition or the muscle to body fat ratio (when combined with quality nutrition - when it comes to both body composition and recovery, it's hard to out exercise eating like a trash can)
Class will be first half: strength + individual sprints combo
THEN second half will be TEAM MAX
Explaining sprinting form (This is a really good day to play music from the iPad, and record them running/send them their videos as well so they can see that live feedback)
- Best practice: have someone else on the tread to use to explain good sprinting form
Usain Bolt is a great reference point with main points of emphasis: good knee drive, elbows high and tight, strike on the ball/toe end of the foot with the foot DIRECTLY under the hip
Good cues to use: quick elbows, knees up, snap down the leg (which is where the b skips come into play), and up on the toes
*Marshall made a good call out this last week that perhaps some people don't know what the 'ball' of the foot is and sometimes mistake it for the heel... so I personally will be pointing out the ball of the foot because I use the phrase "ball of the foot" a lot
SPRINTING FORM EMPHASIS
- Longer sprints | 200 m
STRENGTH
Banded Forearm Push Press
4 Eccentric Pull Ups followed with Max Chin Ups
Ground to Overhead: Plate or dumbbells
Curls: Every other rep: eccentric
Warm up
- Sprint mechanics/warm up: 15 min
Start together for first 8:00, following 7:00 individual + machines warm up
- Hybrid | Part 1: 22 min
- Team Max | Part 2: Max Kcals
3 Person Teams: 4:00/Machine
4-5 Person Teams: 5:00/Machine
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Wednesday | ENDURANCE + Mobility | Testing
Choose two machines to test for endurance:
10:00 cap per machine, which really means: “if this amount seems daunting to you just see how far you can get in 10:00”
Free choice individual mobility work at any time during the class
While this information is nothing new to the yoga world, this article is pretty nice to see in terms of breathing impacting HRV: https://simplifaster.com/articles/breathing-techniques-improve-recovery/
10:00 cap per machine, which really means: “if this amount seems daunting to you just see how far you can get in 10:00”
Free choice individual mobility work at any time during the class
While this information is nothing new to the yoga world, this article is pretty nice to see in terms of breathing impacting HRV: https://simplifaster.com/articles/breathing-techniques-improve-recovery/
thursday | hybrid
8-20 Push Ups or Chest Press | Every third rep: eccentric
8-30 Sandbag Bent Over Rows
4-12s SL RDLs (Supported foot welcome)
4-8 Hang Cleans | Explosive | Index heavily on each rep being QUICK and explosive
Optional: 4-12 Box Jumps (Pre-Clean) | If choosing to do these, they should be done BEFORE cleans
Technique Work: Bike & Ski (Recording and showing them is a very helpful tool)
24 Seconds/Machine
Bike: Stable pelvis and long spine, head forward/avoid swaying head side to side and avoid being completely hunched over, stay strong and stable, equal push/pull effort through arms and legs
Ski: Full extension through hips and arms at start of every rep (a lot of people cut their extension in half and it costs them output/distance/efficiency), it is ok to use swimmer's form but they need to index extra hard on full extension at the top. If using a swimmer's form: be extra cautious of where the movement starts... deffffinitely record them to show them the difference in how low their movement starts because most don't know
8-30 Sandbag Bent Over Rows
4-12s SL RDLs (Supported foot welcome)
4-8 Hang Cleans | Explosive | Index heavily on each rep being QUICK and explosive
Optional: 4-12 Box Jumps (Pre-Clean) | If choosing to do these, they should be done BEFORE cleans
Technique Work: Bike & Ski (Recording and showing them is a very helpful tool)
24 Seconds/Machine
Bike: Stable pelvis and long spine, head forward/avoid swaying head side to side and avoid being completely hunched over, stay strong and stable, equal push/pull effort through arms and legs
Ski: Full extension through hips and arms at start of every rep (a lot of people cut their extension in half and it costs them output/distance/efficiency), it is ok to use swimmer's form but they need to index extra hard on full extension at the top. If using a swimmer's form: be extra cautious of where the movement starts... deffffinitely record them to show them the difference in how low their movement starts because most don't know
