This week is all about managing energy. We are going to dive into some pretty heavy squats, deadlifts, DB bench presses and Olympic weightlifting (in our metcons). There’s going to be some sprinting and some sleds and some ski ergs (they’re baaaack!). All of this means that we are taxing the hell out of our central nervous system (CNS).
As coaches, we know that managing the volume and intensity of all components of our hour with you is critical. With the squats being heavier, you’re going to see some shorter burst workouts, with ample recovery time between efforts. You’re also going to see some sustained but still short (think 7 minutes or less) efforts.
The key to all of this is heading into class managing our expectations, both of the workout itself and our available energy to put towards it. Know that for you to go heavy in your front squats might require you to let off the gas a bit when you dive into the metcon. Or that the back squats you did yesterday might just be building their effect on you come Wednesday.
Trust your coaches. Ask them questions. Request recommendations and framing for what your focus should be each day you come into class. Put your energy towards one or two things per class and understand that doing that, regardless of how big or small those things are, is enough. Think about what element in the programming for that day challenges you and attack it.
SQUATTING: GETTING UP THERE
Week 4 is a 3 x 3 @ 88% or RPE 8. We’re getting there, guys and gals! As we discussed last week, you need to bring some mental chops into your squatting game this week and understand that it’s going to feel heavy. Take your building up, ask your coaches to really watch your movement and ensure you’re maintaining good positions throughout. Wear a belt if you need to and if you want to learn how, don’t be afraid to ask.
Our cues for the week are going to be simple - and the same as last week to give you an opportunity to build upon what we we’re focused on:
- Breathe deep and brace. This will allow you to create the necessary tension to allow for a stable midline.
- Press through the floor. Remember that we need to drive our feet through the floor so we can create the appropriate amount of force on the barbell. Ensure your feet feel stable before the lift!
Metcons this week will live primarily in the anaerobic energy system to start the week off. You’ll see a lot of short, repeatable challenges - embrace them and move through them. Understand that much of the anticipated adaptation from these workouts rest heavily on the effort put forth as they start to hurt.
That being said, understand that efforts of that nature are taxing, their effects linger. If you show up and you’re not feeling like setting the world on fire that day, that is a-okay. Let your coach know and lean on their advice on how you should shift your approach.
QUOTE OF THE WEEK:
This week, we’re all about attacking a few focal points and bringing some bite to our training while also understanding that that effort takes a lot of energy. Whatever it is you decide to pursue this week, whatever challenges you, meet them with everything you’ve got.
“Whatever you do, do it well. Do it so well that when people see you do it they will want to come back and see you do it again and they will want to bring others and show them how well you do what you do.” -Walt Disney