This week we are starting a new 5 week cycle! The goal over these next 5 weeks is to continue our steady progress towards building to a heavy 2RM back squat and front squat attempt!
So, what does that mean for this week? Great question! Our focus will be centered around consistency. You will see an incremental increase in the percentage (load on the barbell) and volume (total number of reps) with our squatting movements. In class we will be utilizing movements that will support our strength efforts (various carries, Olympic Weightlifting, and short interval sprints). This is important because on a whole, we want to create a training week that will allow athletes to train multiple times.
When you come to class this week we encourage you to think about the long game. Set your intention each day and stay within the workout design (don’t go too crazy with the weights). Trusting the process is the hardest part of training, but I promise you that if you stay the course, you will surprise yourself soon enough!
SQUATTING: THE LOW DOWN
Week 1 is a 3 x 6 @ 73% or RPE 5. I encourage you to focus your efforts on your position and speed. Attention to detail is the inevitable secret to success, but it is not always sexy. This week try and focus on whether or not you are using your trunk to assist in squatting.
We invite you to gauge your quality of movement on whether you can create tension in your midline and still apply upward force into the barbell. Here are two questions to ask yourself:
- How do I engage my midline? Envision that you are wearing a small belt around your torso and you are trying push it out. We want to create 360 degrees of tension when doing this (I like to think about pressing out at my sides, that helps create the effect I’m looking for).
- How do I use my trunk when squatting? Remember that the bar is resting on your shoulders or your collarbone. Imagine this as a stable and hard surface that you need to keep level. On the descent, focus on staying engaged through your shoulder blades. When you stand, simply focus on pressing into the bar slightly as you shrug your shoulders up. This will help you use your trunk!
Like I said earlier, the metcons this week are designed to support our strength efforts. We will be bringing in some new implements to class to push the pace a bit, but also give you the requisite volume needed to force adaptation (fancy way of saying get you really strong without a bunch of unneeded exercise).
The duration of these workouts will be a bit shorter due to the higher volume of squatting and weightlifting. This will allow you to manage your work rate, but also ensure that you are able to come to class multiple times this week.
QUOTE OF THE WEEK:
Since we are starting a new cycle I thought this quote from Robert Greene was quite fitting:
“Our levels of desire, patience, persistence, and confidence end up playing a much larger role in success than sheer reasoning powers. Feel motivated and energized, we can overcome almost anything. Feeling bored and restless, our minds shut off and we become increasingly passive.”
- Coach Danny