Howdy, Magnificent Tribe member! This week we start a new block which focuses on the development of agility. We’ll still work on strength, speed, power, and endurance, but our emphasis in December and January will be the blending of mobility, stability, fluidity, and reactivity. Those are the constituents of agility, and they make you a shapeshifting beast of a human.
We are starting off with an A/B split, on alternating days, and you should shoot for 2-3 sessions of each as your schedule allows. The workouts will be slightly briefer than some of the endurance workouts we did last block.
Our MasterClass goes off Tuesday December 1 at noon MST. We are going to be discussing the concept of agility and the rationale behind optimal, effective human movement.
ID: 84931907393
Password: 908856
WEEK OF: 11-30-2020 (1st week of Agility block, month 1, introduction)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A MWF | Down/roll/up x 4 | 3 Circuits 30” on/ 30” rest Jump rope Lateral DB rack lunge Pushups, single leg Sandbag thruster Skater hops w/medball | 2 Circuits 15” on/ 30” rest Bear crawl Crab walk Fast feet | Explore movement with a beginner’s mindset |
| B TTS | Mtn Climber – no touch, X-over x 20 Lateral leg lift, bent knees x 20 | 3 x 8-12 each, straight sets, unlimited rest Bench press, legs up Pullups w/assist Goblet squat, ATG DB hang clean Seated band OHP, feet up | 2 x 5-10 each, straight sets, unlimited rest Lateral bench hops Frogs Low box jumps | Try to identify deficiencies in your patterns |
Workout A Breakdown: This session applies our basic movement patterns in developmental sequence positions. It emphasizes light resistance and training for time as opposed to repetitions.
Workout B Breakdown: Now we apply a bit more intensity into our mixology, and we use rep ranges based on feel/fatigue. This means you pick how many reps you do within the recommended range, and you let quality be your guide. As soon as you detect a slight deviation from ideal form…you are done. This is often hard for some personalities who want their set to end on an even number, or they just want one more rep. Just let go of that thinking and become an artistic movementsmith.
As we get started this month, be somewhat kind and gentle with your body (and mind). Some of the exercises may be challenging, and they should be scaled appropriately and progressed gradually. Agility is one of the 5 capacities of athleticism and it is critical for both performance, and longevity. When you can move like a cat, you don’t fall, and you don’t get hurt doing simple things.