This week marks the beginning of our Strenth and Endurance Cycle. As we have done in the past, our Strength progam will follow a linear progression program. Wendler 5/3/1 is what we will be doing.
Why “linear progression” for our strength program?
Well….for your ease of reading….because it works!!!
For those wanting more detail, here we go:
For one, these short training sessions allow for slow and steady progress over time starting with lighter loads and increasing gradually as we progress through the program. The number of reps are designed with power output in mind. The closer the weight is to your one rep max, the lower the reps are as we are near maximum effort for those reps. We will be adding 2 sets of 20 reps at a 50% load to the end of your sets. We are doing this as a means to also train muscular endurance (low reps @ heavy load=strength)(high reps@ light load=endurance).
We also chose this methodology as a compliment to your total training week. With the low volume of lifting within this program, we are able to blend it in to the weekly programming. We will hit short time domain metcons prior to lifting. The purpose is two fold. 1. To warm you up for the lift. 2. To maintain consistency in our conditioning.
Since we are lifting two days a week, you can expect short burst workouts on those days. The other three days a week, you should expect slightly higher volume and workouts that tend to fall within the 12-30 minute time domains. These workouts will tend use light to moderate loading along with gymnastics and mono-structural (run, row, bike, ski etc…) components.
Complete For Time
15/12 Cal Row
8 Push Ups/HSPU/SHSPU
12 Air Squats