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Programming Movements 9/12-9/18/2021

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NO CLASS SATURDAY 9/18 - THE WILD ONE TRIATHLON IS HAPPENING!






MAX WEEK

WEEK 8 of 8 for our RUSSIAN STYLE STRENGTH CYCLE


Going into this week ask yourself a few questions: 1) How long have you been consistently doing strength work? 2) How many weeks of each lift did you actual hit? 3) What are your goals? 4) Do you have a 1 rep max of each or any of the lifts?

5) How are you feeling the day you are supposed to max?

All of us coaches want to make sure you guys have an enjoyable and safe experience training at CFU and so Coach KP wanted to mention a few things about maxing out on these lifts because not everyone should be doing an 1 rep max test.

3) What are your goals?

If you goal isn't to get the heaviest 1 rep max you can get in each or any of the lifts we are testing than there is no need or no pressure for you to build to a 1 rep max. You can just as well find an estimated 1 rep max by building to a heavy set of 3 or 5. 1) As far as strength training goes...

If you have only been doing CONSISTENT strength training from 0-6 months, I will recommend you do a 5 rep max VS. 1 rep max.


If you are around the 6-18 month range of CONSISTENT strength training, I would recommend finding a 3 rep max VS. 1 rep max.

2) This goes along with question #1...

but basically this means that ideally the athletes who should be going on to find a 1 rep max are those who hit the full 8 weeks of one or more of the lifts. If you are someone who has hit 6-7 weeks of a lift, maybe. But for sure if you have hit less than 6 weeks of a lift I would highly recommend just building to a 3 or 5 rep max and getting an estimated 1 rep from that.

4) If you have a previous 1RM...

use that as a guideline but not necessary a goal to always beat. The past year has been a little crazy for all of us with our fitness.

For most of us, trying to match or get close to our old 1RM is the goal which would be great! If you are someone who has been training for years, keep in mind that the longer you train the harder it is to beat your previous 1 rep max. This goes for all consistent lifters, even the best in the world. So don't beat yourself up if you don't PR.

5) You are maxing later day, how do you feel?

Make sure you fuel up well and hydrate but if you get to class and still don't feel well that is okay. Just like what I have mentioned above already a few times, instead of a 1 rep max go for a 3 or 5 rep max.

This is something I have personally done when my coach or programming said "MAX DAY" and I was just not feeling mentally and/or physically ready.

Besides the above strength training message I am sharing with you guys - lets get after it and max out!

Whether that means building to a heavy 3 or 5 rep for the day or actually going all in with the 1 rep max - Take that breathe in and get tight for every set and rep you take!


MONDAY


STRENGTH:

  • Back Squat

CONDITIONING:

  • Bike

  • Burpee Box Jump Over


TUESDAY


STRENGTH:

  • Bench Press

CONDITIONING:

  • Kettlebell Swing

  • Wall Ball

  • Double Under


WEDNESDAY


STRENGTH:

  • Deadlift

CONDITIONING:

  • Rope Climb

  • Deadlift

THURSDAY


STRENGTH:

  • Shoulder Press

CONDITIONING:

  • Toe To Bar

  • Hang Squat Clean

  • Box Push

FRIDAY


CONDITIONING:

  • Row

  • Strict Handstand Push Up

  • Front Squat

  • Push Press

ACCESSORY:

  • Handstand Push Up Work


SATURDAY


NO CLASS - THE WILD ONE TRIATHLON

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