Howdy, Mighty Tribe Member! We are launching into month 2 of our strength block, and we’ll be starting all new splits with some fabulous movement opportunities. Last month represented a lot of good, solid work and now we are building upon that platform. Your body is layering on strength, and that’s not just in your muscles. Your bones, organs, and connective tissues are actually becoming more durable as well. It’s all a part of the process.
As we’ve progressed through the year so far, we’ve done a bit of a metabolic reset and then emphasized optimal protein in the diet. This amount is equal to approximately 1 gram of protein per pound of lean body mass per day. For most Tribesters, LBM will be 85% of body weight…give or take a few percentage points. So, if you weigh 200 pounds, shoot for 170g of protein or so per day. At 140 pounds, you are looking at 119g of pro/day. That takes some planning and some eating. The other thing you now want to add is a slight caloric surplus to support your gains. For example, if you are training hard per the program, and had been eating about 2000 calories per day (use the free cronometer app if you want to track), try bumping that up another 200-300 calories per day. This is known as “lean bulking” as that small amount will keep you from adding much fat tissue while your muscles respond through hypertrophy.
This Saturday’s MasterClass workout is called Jumpin’ Pumpin’ and Thumpin’!
All you need for this session is a low box or stool, and a sandbag. First, we’ll go through a little warmup and activation. Then we are going to be doing some work on jump mechanics while appreciating muscle contractions and force applications. We’ll add in some sandbag pumping that uses whole body movement patterns. Then, we’ll adjourn the meeting and everyone will do the prescribed aerobic training component individually. This is the thumping in which the runners will thump the ground with their footstrikes, the cyclists will feel their heart thumping in their chests, and everyone will have a blast.
ID: 84931907393
Password: 908856
Here are a few things to think about for our class:
The value of jumping is that it is a vital expression of youthful athleticism and it correlates well with both performance and longevity. Jumps differ from hops in that they land on 2 feet (but can take off from 1). Hops are only single foot…same to same. We’ll be doing all bilateral jumps in our session. All you need is that low box or stool. If you are feeling “beginner-ish”, simply use a board or even just a padded mat…it’s all good. No need to go sky high today.
Muscle contractions: Concentric, Isometric, Eccentric. We’ll appreciate their role in anti-gravity force production, energy transfer, energy absorption/mgmt.
Depth drops: You’ll learn how to flex/absorb, and to stick/stiffen.
Box jumps: We’ll master the CMJ (force-dependent concentric), Impulse (elastic isometric), and Approach (combines those with eccentric) jumps.
We’ll combine this with 2 amazing sandbag lifts, doing multiple rounds with coaching/cueing.
Whole body push: SB Thruster (piston)
Whole Body Pull: Clean/High Pull to Sky (ride the bag tap and go)
There’s an on-your-own cardio component that I’ll detail on the whiteboard (oh goody!)
The splits this month are quite zesty. We are moving from the previous month’s push-pull-legs x 2 model and are now utilizing Lower-Upper-Cardio x 2. This is a very popular training method and I think it’s one of my favorites. Each workout combines basic concepts with athletic opportunity. There is a unique session for each day, with each Workout A, B, and C having a “1” and a “2”. It’s perhaps the ideal mix of consistency and variety. Notice how the days are staggered…such as A1 Monday and A2 Thursday, and so forth.
WEEK OF: 03-01-2021 (1st week of month 2, Strength block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A1 X1 Mo | Nordic ham curls X 10 Single leg bench lower X 5 each leg (slow) | Lower Body 1 Straight Sets ↑ wt each set 12-9-6-3 reps RPE 6-7-8-9 Deadlift Front elevated split squat(1 leg at a time) | 2 x 30” each Heel slide ham bridge Sliding mtn climber | Keep your energy output consistent through the entire workout. |
| A2 X1 Th | Spanish squats x10 Bench step-downs X 20 | Lower Body 2 Circuits ↑ wt each set 6-6-6-6 reps RIR 3-2-1-0 Box squat Loaded step-up(on box, all reps on left leg then all on right) | 3 x 15 Double progression Unilateral calf raise(each leg) Jump rope 1’ | Manage your body and gravity through full range. |
| B1 X1 Tu | Renegade row X20 (total) | Upper Body 1 Straight Sets ↑ wt each set 12-9-6-3 reps RPE 6-7-8-9 Incline row OHP | 2 x 30” each Triceps pushdowns Curls Med ball giant swings | Emphasize the mind-muscle connection. |
| B2 X1 Fr | Plank press pushup X 10 | Upper Body 2 Circuits ↑ wt each set 6-6-6-6 reps RIR 3-2-1-0 Bench Press Pullups | 2 x 30 sec. each Farmer walk Suitcase carry Bear crawl | Breathe purposefully during reps and rests. |
| C1 X1 We | 90/90 tee position Breath work Box technique In-hold-out-pause 6 count for each 20 cycles All nasal | Cardio 1 30-60’L1 Any mode | Same as prep | Practice the art of easy and smooth. |
| C2 X1 Sa | Activation 10x each Light resistance Sandbag thruster Sandbag clean to sky Low box Jump with rests as needed | Cardio 2 LT Sammy 20,30,or 40’ w/middle 10-20-30’@L2 | Personal choice stretching | Get good at mid-range mojo.(This sesh will be featured as a MasterClass) |
Workout A1 Breakdown: Lower Body 1
- Activation begins with Nordic Hamstring Curls. This exercise is as tough to set up as it is to perform, but it is worth it. Kneel on some padding. Put a heavy sandbag over the backs of your ankles. With a stiff/straight body (don’t hinge at hips), do a slow, controlled forward fall and catch yourself with your hands on your bench halfway down/push back up. Over time, try to remove the bench and make it to the floor. 10 reps will take a while. Then do the single leg lowers (modified pistol squats) using hinge form, 5 on left then 5 on right. You’re ready!
- After last month, the method will be easy. Do 4 progressive sets of the main lifts, all straight sets, with reps of 12-9-6-3 respectively. Rest as much as needed. Add weight every set. RPE goes 6-7-8-9 in that order. The deadlift is standard fare. That front foot elevated split squat (use anything from 2-10 inches but no higher, book or board is fine) will really light up your glute/hams.
- The slider exercises add a nice finish. Slippery floor with rags is fine, but wear your shoes. Half a minute never felt so long. Two rounds of 30 seconds on first move, then two of the second. Rest as needed.
Workout A2 Breakdown: Lower Body 2
- Spanish Squats are a great way to warm up. Take a strap or rope and wrap a towel around it. Anchor somewhere solid and place the rolled towel behind your knees. Now squat deeply without translating your knees forward very much. Excellent!
- There are two exercises using your box, bench, stool, cooler, etc. 4 sets of 6 reps each using an RIR of 3-2-1-0 in which you add weight and effort to the max set at the end. The box squat provides you a target to lower to, and you touch but not fully relax at bottom. You’ll want a heavy load. Use a barbell on back, or KB’s/DB’s in rack position, or sandbag front or back. You can even double up by wearing a loaded backpack or weight vest. Challenge yourself and find the win. #WEALWAYSKICKASSINTHETRIBE! The step-up allows for good isolation and symmetry. I APOLOGIZE THAT I FORGOT THE STEP-UPS IN THE VIDEO…JUST STEP UP AND DOWN ON YOUR BOX. Hold DB’s at your side.
- Bomb your calves and then hit el jumpo ropo. Toit!
Workout B1 Breakdown: Upper Body 1
- For the renegade row, use a medium-weight dumbbell and a wide foot stance.
- Incline Row is a great horizontal pull, and the Overhead Press is equally a powerful vertical push. Adjust your technique as needed, but work on really bringing the load and effort up as the reps go down with each set.
- Tris and bis get blasted in the accessories with higher reps, and you finish it off with those giant swings.
Workout B2 Breakdown: Upper Body 2
- The plank press pushup is equal parts sinister and sensational. Own your positions and transitions like a Lifetime Athlete.
- Bench press and pull-ups don’t need much explanation, but just make sure you find a way to work hard in those latter sets. You can go legs up or down in the press. If you have a training partner, you can use forced reps and assists. If not, you may want to use bands or chains if you have them. #findaway #noexcuses.
- Carries and crawls provide a nice functional finish.
Workout C1 Breakdown: Cardio 1
- Start this puppy with some box breathing in the 90/90 T position. Lay down with hips/knees at 90 degrees up on your bench. Breathe in-hold-out-pause on a 6-count for each side of the box, 20 times. You’ll also end your session with this technique. Breathe nasally, and focus in filling/expanding and releasing/relaxing.
- The mojo is 30-60 minutes of any mode of aerobic training…nice and easy and steady. If you can’t speak in complete sentences, you are going too hard. Slow down, pardner.
Workout C2 Breakdown: Cardio 2
- We’re featuring this session in a MasterClass, with lots of coaching and cueing, but if you miss it…these instructions will be adequate.
- Get going with some thrusters and clean to sky movements with a light to medium weight. I like a sandbag but use whatever you’ve got.
- Then hit a few easy box jumps to activate your system. In the class, we’ll be doing a bit more.
- Launch into the Lactate Sammy, or sandwich of threshold. Simply go easy/medium/easy and choose between 5/10/5, 5/20/5, or 10/20/10 minutes. Any mode.
Moving forward, our MasterClass series has expanded and is now featuring 4 sessions to better serve your needs!!!
Koffee Klatch with Koach JZ in which we discuss a pertinent health and performance topic (Tuesday morning at 7am MST).
The Wednesday Win workout which is a guided bonus session.
Sip it and Snippet, the happy hour roundtable Q & A with team members (Thursday evening at 6pm MST).
The Saturday Smash Workout, featuring bonus group training awesomeness (Saturday morning at 9am MST).
For your ease of access, and to help with scheduling, the table below provides the details and joining links. I’ll be putting this table in every week’s document.
| MASTERCLASS | DAY | TIME | LINK |
| KOFFEE KLATCH (key topic of week) | Tue | 7am MST | Join Zoom Meeting ID: 86839662354 Passcode: 850002 |
| WIN WORKOUT (guided training) | Wed | 11am MST | Join Zoom Meeting ID: 83949244947 Passcode: 173730 |
| SIP N’ SNIP (happy hour Q & A) | Thu | 6pm MST | Join Zoom Meeting ID: 88247586013 Passcode: 005616 |
| SMASH WORKOUT (guided training) | Sat | 9am MST | Join Zoom Meeting ID: 84931907393 Password: 908856 |
The above schedule will carry through March and possibly April. Once we move all outdoors beginning in May, I’ll probably change it up. Thanks for being a Tribe Member and being so great. I hope to see you in class or chat it up on the Forum!