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.<\/p>\n
Include BARBELL WARM-UP designed for every Friday:<\/p>\n
2 SETS (WITH EMPTY BARBELL):<\/p>\n
10 RDL
\n10 Strict Press
\n10 Front Squat
\n10 sec Squatting Quad Clean Grip Hold
\n10 sec Front Rack Hold
\n10 sec Front Squat Hold<\/p>\n
If the session is full, you can split the team if needed: some do cardio others do the PVC warm up<\/p>\n
2 SETS
\nLevel 1 32\/24Kg
\nLevel 2 24\/16Kg
\nComplete all without putting weight down
\n200m Run
\n6\/side:
\nDB Power Clean and Jerk
\nDB O.H Reverse Lunge
\nDo Not use KB<\/p>\n
Finish both exercises one arm before switching to the other arm.<\/p>\n
3 WORKING SETS<\/p>\n
Deadlift x 5reps<\/p>\n
Deadlift will be seen every 2 weeks. It\u2019s 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.<\/p>\n
1 to 2 Warm-up Set: if needed:<\/strong><\/p>\n Warm-up Set 1: 10 reps \u2013 Easy<\/p>\n Working Sets:<\/strong><\/p>\n Set 1 \u2013 5 reps 3 to 4 Sets 5 SETS Complete all 3 movements within 90 sec. Beginners to use DBs instead of BB<\/p>\n","protected":false},"excerpt":{"rendered":" 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, […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2312"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2312"}],"version-history":[{"count":2,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2312\/revisions"}],"predecessor-version":[{"id":2366,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2312\/revisions\/2366"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2312"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2312"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2312"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSet 2 \u2013 5 reps \u2013 higher weight
\nSet 3 \u2013 5 reps \u2013 higher weight<\/p>\nStation 3<\/a>: STRENGTH BALANCE: 10 min<\/h4>\n
\n1) 8 Front Rack Rear Foot Elevated Split Squat Right
\n2) 8 Front Rack Rear Foot Elevated Split Squat Left<\/p>\nStation 4<\/a>: INTERVAL WEIGHT TRAINING : 10 min<\/h4>\n
\n1 Power Clean
\n1 Hang Squat Clean
\n2 Power Jerk<\/p>\n
\nMake 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.<\/p>\n