Detailed Programming Overview 160912 – 161203
The current block of programming will run from September 12th, 2016 to December 3rd, 2016. All of the elements below will be programmed during our regularly scheduled WOD classes Monday through Friday. To end the week on a high note, Friday’s will typically have a “tougher than normal” flavor to them, where you find longer, heavier, and tougher workouts than the rest of the week. These workouts will maintain the spirit and intent of the programming, and will be balanced in accordance with what we’ve got programmed Monday through Thursday.
The following is an excerpt from the TZ Strength Affiliate Programming Training Report 160912 – 161203…
Weightlifting: The first mesocycle of this training block is focused on building positional strength, utilizing lifts from the hang and pause in both the snatch and clean. For the jerk, much attention is paid to work from behind the neck, a variant which helps athletes focus on aggressive leg drive and appropriate arm action, as well as teaching them the correct placement of the bar behind the head. Secondary work in the snatch is the no contact snatch, an excellent variant the purpose of which is to teach the athlete to keep the hips back, stay over the bar, and to use the upper body to be active in keeping the bar close and turning over to the receiving position. For athletes who are relatively new to the snatch and want to participate in this extra work, consider switching this to a simple snatch complex, as athletes should first have the pattern of the snatch down before utilizing a no contact variant.
Moving into the second mesocycle, we continue hang snatching but begin to increase specificity by moving the bar closer to the floor, and introducing the power snatch, to build rhythm from the floor, as well as speed and power through the finish. Clean & Jerk work remains primarily the same (as a general rule, expect to see clean & jerk exercises remain the same longer, since we are technically training two lifts, not one), though the power clean will be introduced at the end of the cycle. Secondary work in the snatch transitions to the no hook grip/no foot movement snatch. In this exercise, the athlete starts with their feet in the receiving position and no hook grip. The purpose of this exercise is to teach the athlete to transition smoothly under the barbell as soon as they hit extension at the top of the pull.
The third and final mesocycle is focused on maximizing performance in the classical exercises and the power variations. Timed sets will be incorporated to give athletes plenty of volume, and a large range within which to attack PRs. Secondary work focuses on getting additional volume in the main exercises.
Strength: This macrocycle will use a slightly greater degree of variance than some previous cycles. In the squat, we will see a ratio of 3 Back Squat:3 Front Squat: 2 Overhead Squat, with some pauses utilized in the first mesocycle. In pressing, we will utilize 2 Push Press:1 Strict Press:1 Bench Press, and the push press will be performed with a pause at the top to establish midline and shoulder stability with load overhead. Deadlifts will alternate between a standard conventional deadlift and the stiff legged deadlift, which is my personal favorite variation for building tremendous hip extension strength.
Repetitions will move from a 78 rep range in the first mesocycle, to a 46 rep range, and finally the peaking range of 13 repetitions. In the front squat, overhead squat, and deadlift, athletes will establish 1RMs. In the back squat and push press they will establish 2RMs.
Gymnastics: Midline strength, strict development, and conventional upper back strength exercises are combined into circuits in this macrocycle, to provide a robust stimulus which keeps clients engaged and challenged while developing foundational strength. Combinations include candlestick negatives and barbell rows, handstand pushups and dumbbell rows, etc.
This format is designed to get clients to work on some less “sexy”, but fundamentally important aspects of both gymnastics development and general muscular development, by combining them into a mixed modal piece.
Endurance: The focus for this macrocycle is simple monostructural endurance development, upon which athletes will able to build improved multimodal endurance in preparation for the Open. This macrocycle will follow the linear periodization scheme, with one rowing workout and one running workout each week.
The first mesocycle utilizes two types of steady state piece. One is a simple 30 minute steady state effort at a 6 RPE. Encourage athletes to make this EASY! They should have control of their breathing and be able to comfortably hold a short conversation. Upon completion, they should feel refreshed, not exhausted. The second workout type is a progression piece – three miles for running, 4500m for rowing, in which the intensity rises every third of the workout.
The second mesocycle will challenge the athlete with tough single effort pieces at an RPE 9 – just shy of maximal effort. The distances are the same as the progression pieces in the first mesocycle, minus 500m on the row. Additionally, athletes will be tasked with near maximal 1600m run and 1500m row intervals with a 1:1 rest.
The final mesocycle will include time trials of varied distances, wherein the athlete will test their maximum ability at given distances. Interval work will be designed to sustain the athlete’s ability in the opposite modality of the one being tested in a given week, utilizing high intensity and controlled volume to maintain fitness without creating undue fatigue.
Most endurance work is supplementary, but some of the interval work will be included in classes.
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