TEMPO FRONT SQUAT (MONDAY)

AIMS:

• TO WORK ON CORRECT MOVEMENT PATTERNS
• TO IMPROVE HIP AND ANKLE MOBILITY
• TO IMPROVE FRONT RACK POSITION
• TO BUILD STRENGTH IN FUNCTION

DETAILS:

SLOWING THINGS DOWN WILL BUILD POSITIONAL AWARENESS. PAUSING WILL INCREASE STRENGTH IN THE BOTTOM OF THE SQUAT/ CLEAN.

HIP, ANKLE AND SHOULDER MOBILITY WILL ALL BENEFIT FROM THE CONTROL AND TIME UNDER TENSION.

PUSH PRESS + KB PRESS (TUESDAY)

AIM:

• TO BUILD UPPER BODY STRENGTH
• TO INCREASE CONFIDENCE WITH LARGE LOADS OVERHEAD
• TO CONTINUE THE UNILATERAL WORK ON OUR SHOULDERS

DETAILS:

PAIRING THE PUSH PRESS AND KB PRESS-UP WILL ALLOW US TO MOVE LARGE LOADS OVERHEAD WITH THE POWER OF THE PUSH PRESS. THIS WILL INSTILL CONFIDENCE WITH HEAVY LOADS.

THE KB PRESS WILL CONTINUE OUR WORK ON UNILATERAL STRENGTH.

ROMANIAN DEADLIFT (WEDNESDAY)

AIM:

• TO BUILD STRENGTH IN THE TOP HALF OF THE TRADITIONAL DEADLIFT
• TO INCREASE POSTERIOR CHAIN STRENGTH
• TO IMPROVE HAMSTRING MOBILITY

DETAILS:

THE HIP HINGE SEEMS TO BE A MOVEMENT THAT A LOT OF US ARE STRUGGLING TO PERFORM SAFELY. THIS COULD BE DOWN TO A NUMBER OF REASONS: FLEXIBILITY, STRENGTH, MOBILITY OR EVEN MOTOR RECRUITMENT.

WHATEVER THE REASON I THINK THE RDL WILL HELP IN ALL AREAS.

GYMNASTIC STRENGTH (THURSDAY)

AIM:

• TO BUILD ON THE GOOD BASE WE NOW HAVE AND MOVE ON TO INTERMEDIATE WORK
• TO INCREASE STRENGTH IN STRICT PULLING AND PRESSING
• TO CREATE AWARENESS IN DYNAMIC MOVEMENTS

DETAILS:

LEADING ON FROM THE LAST CYCLE, WE WILL ADD SOME STABILITY, FLEXIBILITY, AGILITY AND DYNAMIC MOVEMENTS TO THIS PHASE.

6X6 BACK SQUAT, SHORT REST (FRIDAY)

AIM:

• TO BUILD SQUAT STAMINA AND FORM WITH LIGHT WEIGHT
• TO SPEED UP RECOVERY TIME BETWEEN SETS/ REST PERIODS

DETAILS:

6X6 BACK SQUAT WITH A 30 SECOND REST WILL HELP US BUILD MUSCLE, STRENGTH AND ENDURANCE. OUR MUSCLES WILL BE FORCED TO RECOVER QUICKLY WHICH WILL SHORTEN THE REST PERIODS NEEDED IN CONDITIONING WORKOUTS.