Class is on Wednesdays at 6pm. The workouts will be posted. Additional workouts will be posted on Monday & Friday.
Training focus: Functional Strength & Power
Our training focus, for the next month or so, will be practical, useful strength and power. We'll focus on three compound movements. We'll use the Power to the People Protocol as described by Pavel Tsatsouline. The basic protocol is:
Find your 1 rep max in a lift. All workouts are 2 sets of 5 reps per lift.
Set 1: 60% of 1RM 5 reps.
Set 2: 90% of weight used for first set. 5 reps
Each additional workout: Add about 10lbs. (Perhaps 5 for the military press) Initial workouts will feel very light and unchallenging. Trust the process.
People, in my classes, who follow the protocol consistently experience significant strength gains within the 4-6 week focus. For newer people this may look like accomplishing their first unaided pullup or adding 50# to a deadlift. For the more experienced they tend to gain a total of 5% - 15% of strength in this short period of time.
The way we train builds muscle density but not muscle mass. You will not get bulky. This is lean strength.
If you are only following these workouts 1 or 2 times a week - I'd encourage you to do the same lifts but do 4 sets about about 5-6 reps. Pick a challenging but controllable weight.
Feel free to post questions if you don't know a workout or exercise. Or catch me in class.
Friday, February 17, 2012
17 Feb Advanced Core (Obj: Strength & Power)
Ladders: Pull up Chin down 1 – 5, 1-5
• KB Deep Squat :30
• KB Pull Over Crunch :30
• KB Clean :15 l/r
• 1 KB Bent Over Row :30
• Swings :30
• Circle Cleans :30
• Rest :60
Cool down / stretch