INTRO
YOUR WEEKLY RUN DOWN
It seems past 8 weeks has flown by as we roll into our latest round of testing! For those following our GYM PROGRAMME first up is our 3/5RM test for back squat and bench press before moving onto deadlifts and pullups on Thursday. Throughout our training cycles we have been manipulating lifting tempos and reps to help build muscle and develop strength – now it’s time to see what you’re made of. Wednesday see’s the return of some uncomfortable Capacity testing – grab a piece of cv kit and go into a dark place and see where your lungs and legs are at!
OVERVIEW OF UPCOMING SESSIONS
FORCE
THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME
It’s a high rep ‘CHIPPER’ to kick things off this week, complete all reps on one exercise keeping your breaks to a minimum before moving onto the next exercise and testing your gas and muscular endurance – kb swings replace the CV option on the Limited Kit Programme.
THE BODYWEIGHT PROGRAMME
As above with bodyweight exercises replacing kit – be prepared for plenty of burpees and plyo’s!
VOLUME
THE GYM PROGRAMME
Take 12 mins to build to establish a 3 or 5rm on the key lifts of BENCH PRESS, BACK SQUAT and DEADLIFT. Thursday’s session is a max reps test for PULLUPS. Complete as many unbroken reps as possible with your bodyweight or a band and record your scores via scanning our QR code on display.
THE LIMITED KIT PROGRAMME
Muscular endurance gets measured this time with max reps within 2-minute windows. If you’ve performed these tests before then dig out your scores and aim to add more reps this time round.
THE BODYWEIGHT PROGRAMME
Perform similar tests to the limited kit programme, switching in bodyweight alternatives in place of weighted exercises.
FUNCTIONAL CAPACITY
THE GYM PROGRAMME
Complete a 12 min max calorie effort on your cv kit before taking a 5-minute rest to establish your aerobic endurance score. Next up is a 3-minute effort to test for aerobic power – this gets uncomfortable and will also test your ability to withstand the build-up of lactic acid in working muscles. It’s a further 5-minute rest before 3 short bursts of maximum effort EMOM x 3 to test your MAS (maximal anaerobic speed). Divide your highest output in watts to calculate your watts per kilo score – a great way to compare your ability to other people of different body weights and sizes. The higher the number the fitter you are! Rest for the final time before moving onto the final test of max burpees in 2 mins.
CAPACITY
BODYWEIGHT & LIMITED KIT PROGRAMMES
With testing taking place on Monday’s session, it’s as we were with our sessions this week – following some longer form AMRAP’s for a gassy and continuous sweat!
FINISH STRONG FRIDAY
The darkness remains under wraps…..find out on the day!
ONE MORE THING
Reminder to log on to FB and refer to your user guide if you are unsure of any terminology and how to read and understand your workout.
