ANNOUNCEMENTS

Welcome!

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.

First workout:

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, March 16, 2012

16 March Conditioning Core (Obj: Endurance)

Warm up well

3 X :                                 Set A 25,           Set B 20,          Set C 15
Pushups                            25                        20                   15
Squat jumps                      25                       20                    15
Tiger Push                         25                       20                    15
Russian twists
w/ 35#/ 25#                     25                        20                    15
Diamond Pushups             25                        20                    15
Lunges l/r                         25                        20                    15
Pullups                             25                        20                    15
Reach throughs                 25                       20                     15
Chin up                            25                        20                    15
Lateral Hip Dips (l/r)        25                        20                    15

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