Over the past few months we have looked to focus on various max lifts. In this time, as a box, we have seen vast improvements across our Squats, Deadlifts and in our Olympic lifting 1 rep maxes.
Expect an increase in volume over the next cycle. Instead of focusing on individual movements, we are now focusing on our work capacity and our ability to move medium/heavy weight during workouts. We will be training various styles and durations and sessions will be challenging but a lot of fun. There is a lot of action packed into some of these sessions so please arrive on time or early to classes.
Some days will be heavy loading to ensure we are hitting enough KG’s each week to maintain/improve strength. Scaling sensibly is key during these sessions and scaling weight to ensure you complete a workout is always preferred.
We will also be working on our aerobic capacity by including some longer workouts and plenty of rowing and running. The aim here is to become more aware of our individual ability to hold a sustainable pace. This should help when it comes to The Open in October. In order to get the rowing machines into our programming we will sometimes be splitting classes into groups working on different things, so please stay focussed and listen to the coaching brief properly.
Inclusive of a de-load week, we have de-load sessions built into our training week to ensure we are not overloading. These sessions should be scaled back proportionate to normal classes. If you are not usually scaling workouts to 50% of RX, during de-load sessions you will scale back 50% also. Otherwise you risk over-training which leads to exhaustion, soreness and increases risk of injury.
Across the week, we will cover most if not all of the movements, met-cons and weightlifting required. There may sometimes be certain movements missing in a particular week, but we have included similar or transferable skills and across the cycle we have accounted for this.