Performance (Leg focused):
Tip: Lunge Progression
The Lunge progression in the Strength Balance section will differ slightly from past approaches. While the typical method in weight training involves adding more weight to the bar over time, this training cycle will implement a different strategy for progressive overload. Instead of increasing the weight on the bar, the total number of sets will increase while rest times slightly decrease. The essence of progression in fitness lies in gradually seeking greater challenges. As your body adapts to these challenges, you can continually push yourself to surpass previous limitations and reach new heights in your fitness journey.
Include BARBELL WARM-UP designed for every Friday:
2 SETS (WITH EMPTY BARBELL):
10 RDL
10 Strict Press
10 Front Squat
10 sec Squatting Quad Clean Grip Hold
10 sec Front Rack Hold
10 sec Front Squat Hold
If the session is full, you can split the team if needed: some do cardio others do the PVC warm up
Station 1: Unbroken complex (Tester): 10 min
2 SETS
Level 1 32/24Kg
Level 2 24/16Kg
Complete all without putting weight down
200m Run
6/side:
DB Power Clean and Jerk
DB O.H Reverse Lunge
Do Not use KB
Finish both exercises one arm before switching to the other arm.
Station 2: STRENGTH INTENSITY: 10 min
3 WORKING SETS
Deadlift x 5reps
Deadlift will be seen every 2 weeks. It’s one of the primary exercises of this cycle. It will alternate with the Pause Deadlift. Only 3 working sets for 5 reps. So GO HEAVY! Except for beginner to stay at around 10 to 12 reps. Record your highest weight and beat it next time.
1 to 2 Warm-up Set: if needed:
Warm-up Set 1: 10 reps – Easy
Working Sets:
Set 1 – 5 reps
Set 2 – 5 reps – higher weight
Set 3 – 5 reps – higher weight
Station 3: STRENGTH BALANCE: 10 min
3 to 4 Sets
1) 8 Front Rack Rear Foot Elevated Split Squat Right
2) 8 Front Rack Rear Foot Elevated Split Squat Left
Station 4: INTERVAL WEIGHT TRAINING : 10 min
5 SETS
1 Power Clean
1 Hang Squat Clean
2 Power Jerk
Complete all 3 movements within 90 sec.
Make your first set approximate RPE 6. Then increase weight with every set, finishing your last complex around RPE 9-10 – Challenging yourself for a max weight if you feel good.
Beginners to use DBs instead of BB