Programming W/C 19/04/21

19/04/2021 Manor

By Manor

19/04/2021

INTRO

YOUR WEEKLY RUN DOWN

And…. we’re back! After what’s seemed an eternity at times, we finally kicked things off and moved back inside with indoor training. It was great to see so many of you again in the facility and we’re sure there were more than a few sore bodies out there amongst you after resuming lifting again! There’s no rest for the wicked this week though as we hit the 8-week mark in our latest training cycle – meaning it’s time to test!

OVERVIEW OF UPCOMING SESSIONS

FORCE

THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME

A tough opener this week and a test of your overhead strength and stability. Complete single-arm devil’s press on one arm for 4 reps, next keep your weight locked out overhead and move into 6 overhead lunges. After doing the same on the other side complete 12 weighted jump squats, rinse and repeat for 10 mins. Thursday’s session again requires overhead strength as we ramp up the intensity with an EMOM – switch between 10 squat clean thrusters, 15 goblet squats and 20 kb swings on each new minute. Finishing interval blocks this week revert to the TABATA 20:10 work/rest protocol, with bodyweight and kb exercises replacing CV kit on the Limited Kit Programme.

THE BODYWEIGHT PROGRAMME

Following the same timing formats as the Limited Kit and Gym Programmes work your way through the opening AMRAP and EMOM blocks. Plenty of high impact plyometric bodyweight movements in the form of burpees, broad jumps and hop backs will make sure your heart rate is pushed sky-high – try not to rush your reps and hold your form as things hot up!

VOLUME

THE GYM PROGRAMME

A chance to see where your gains are at on both days this week. Tuesday’s session tests your 3 or 5rm on back squat and bench press, with Friday testing for deadlift and a max pullup test. Both sessions finish with a 10-minute accessory block and chance to stretch off after some big exertion!

THE LIMITED KIT PROGRAMME & THE BODYWEIGHT PROGRAMME

Tuesday’s session tests for strength endurance – the ability to perform reps within a set time period. Whether you have access to a weight or want to work with bodyweight, make sure you have a stopwatch handy to time yourself for max reps within 2 mins of burpees, hand-release push-ups, air squats/goblet squats, plank, side planks, pistol squats and shoulder press. Make sure you record your scores for future comparison.

CAPACITY

THE GYM PROGRAMME

We’re not going to lie – these sessions can get very uncomfortable! There’s no better time to lay down a marker than now, with the re-opening of facilities. After a thorough warm up choose your kit and give it your all through three tests. First up is MAS (maximal anaerobic speed). Complete a 6-10 second all out sprint and keep an eye out for peak watts generated. Take your highest value and divide by your body weight in KG to work out your watts per kilo power output. A light bodyweight and high wattage output make for higher scores! Next up after a brief rest is a 12-minute aerobic endurance score – how many calories can you burn through. Finally, rest up for 5 mins before testing your aerobic power with a 3-minute max cal effort.

BODYWEIGHT & LIMITED KIT PROGRAMMES

If you have access to a piece of kit why not try out the gym programming testing? If not, we have 2 tough sessions to work through following the same work-rest intervals. Block A on both days require 2 mins of max reps against a60 second rest period with air squats and sprawls on Wednesday and burpees and walkout jump lunges on Saturday. Both workouts conclude with 3 rounds of constant work alternating between 2 different movements on every minute.