"Programming: What to Expect for the Week Ahead 180709 - 180715"

 Photo Courtesy of: Samantha Chin 

Photo Courtesy of: Samantha Chin 

Setting realistic expectations around your training can be challenging. Especially if you feel like you are going at it alone, or you are not quite sure what to expect.

As a staff we put a considerable amount of time and effort into programming workouts on a weekly basis. Some of you know that the coaching staff meets weekly to give one another feedback and discuss how we can grow as professionals. This allows us to objectively grade our performance and brainstorm how we can provide you, our clients, with the best possible experience everyday.

We have found in our own personal experience that having a set focus and an understanding of why we are doing something, ultimately helps us stay motivated and excited in our training. As your coaches we want to be there to help guide you on a daily basis (consistency is the secret ingredient to success). There is no special formula or workout combination that will get you to where you want to go. You just have to show up consistently and have the courage to give it your all!

That’s why we decided to write this blog. It gives us an opportunity to provide you with a closer look into what you can expect to see in class on a weekly basis, and will hopefully help you set an intention for the week. So what’s on tap this week? We are in week 2 of a 6 week block (that includes 5 working weeks + 1 deload week).

SQUATTING: THE LOW DOWN
Squatting will increase in % or RPE each week at a very moderate pace. The goal is control and drive. We spent the better part of 14 weeks developing position, so now we want to turn that into strength and power!

When squatting this week, ask yourself two simple questions:
1. Am I controlling the weight throughout the movement and maintaining my position? If the
answer is yes, then hell yeah! If no, take the loading down 10% and work on keeping a stable back angle.
2. Am I standing fast out of the bottom of my squat? If yes, then double hell yeah. If no, take it down 10% and work on being fast out of the bottom of your squat.

WEIGHTLIFTING + STRENGTH MOVEMENTS: HOW HEAVY IS TOO HEAVY??
In regards to weightlifting this week, we will be following the EMOM style for a bit. This is meant to be a tool that will allow you to work on consistency in technique at moderate weights.

Olympic weightlifting takes time. There is no real bones about it. You have to put in the reps, and when you least expect it, BAM! PR! So this week let’s practice some restraint and work on consistency!

For the rest of the week you will notice some Romanian Deadlifts and "bro-style" DB Shoulder Press. These are meant to be accessory lifts that will allow for some added support and stability to our other major lifts.

SIDE NOTE: If performed with precision and tempo, they will also make you quite buff. Just ask coach Chris :)

METCONS:
We are spending some time over this next cycle with some more interval work and fast paced metcons. The interval work should be performed at a relatively high intensity, but not so high that you can’t repeat efforts that are close in time (roughly ~00:05 to 00:08 apart). With the shorter metcons this week, find a pace at which you can work with for each round. Don’t let your mind drift off and think about the whole duration, rather stay present and set small goals!

QUOTE OF THE WEEK:
Here is something to ponder this week if you find yourself needing a boost:
“There is nothing outside of yourself that can ever enable you to get
better, stronger, richer, quicker, or smarter. Everything is within.
Everything exists. Seek nothing outside of yourself.”
- Miyamoto Musahi, The Book of Five Rings

- Coach Danny