Tribe member, you are STRONG. And, you’re getting stronger! We’ve been playing the iron game and it is paying off. In fact, you are hitting the jackpot. This week we are going to push ourselves a bit, and reach a new level.
As lifetime athletes, we train for complete athleticism (duh JohnBoy). We lift and chase strength, but we are not powerlifters. We hypertrophy and build muscle (and bone and organ density), but we really aren’t bodybuilders. We just use resistance training to support athletic longevity.
This week we are continuing with our fancy training split, but we are making it a bit more specific. We’ve been doing the same exercises for a while, because that’s how you get really good at a lift. The neuromuscular system refines technique, and I’m sure that’s happening in your bodies. As KPI tests this week, you get to push yourself to a reasonable limit in 4 major lifts (one each day).
The changeups for this week don’t require much explanation. In the A and B sessions, we’ll be focusing only on one major lift in the primary sections. These are your big strength moves, and you can do your own KPI test against your performances in the past few weeks. Instead of going for huge jumps in weight lifted, focus on making a small increase that you can control, either by adding a small amount of weight or just squeezing out another 1.5 reps or so. That’s a win and part of our long term athletic development (LTAD) program.
Here’s what we are doing. Once you are warmed up, progress through your working sets (the first 5 sets of all the major lifts are 6 reps this week) until you get to the 5th set in which you load up and go to failure, which is Reps in Reserve (RIR) 0. Then, after a generous recovery, hit a bonus set of the same lift using roughly the weight you used in your 2nd set on the way up, and take that to failure also, shooting for around 20 reps. One exercise never felt so comprehensive! Of course complete your accessories afterwards as well.
WEEK OF: 03-15-2021 (3rd week of month 2, Strength block, KPI tests)
| 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 5 x 6 RIR 6-7-8-9-0 + 1 x 20 RIR 0 Deadlift | 2 x 30” each Heel slide ham bridge Sliding mtn climber | Open mouth on way up. |
| A2 X1 Th | Spanish squats x10 Bench step-downs X 20 | Lower Body 2 5 x 6 RIR 6-7-8-9-0 + 1 x 20 RIR 0 Box squat | 3 x 15 Double progression Unilateral calf raise (each leg) Jump rope 1’ | Push up with both force and speed. |
| B1 X1 Tu | Renegade row X20 (total) | Upper Body 1 5 x 6 RIR 6-7-8-9-0 + 1 x 20 RIR 0 Incline row | 2 x 30” each Triceps pushdowns Curl Med ball giant swings | Grip dumbbells hard. |
| B2 X1 Fr | Plank press pushup X 10 | Upper Body 2 5 x 6 RIR 6-7-8-9-0 + 1 x 20 RIR 0 Bench Press | 2 x 30 sec. each Farmer walk Suitcase carry Bear crawl | Hold air pressure in bottom half of each rep. |
| 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 | See how low you can hold HR. |
| 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 | See if your output is increased at same effort. |
You should probably make note of your weights and reps on those last two sets (the final set of 6 and the 20-ish one) in case you want to have a standard for comparison in the future. Also, if you can chime in on the Forum and talk about what you like and don’t like (it’s OK, go ahead and be critical…I won’t cry) and I’ll incorporate your feedback. My preference is to use RIR in a set, but save RPE as a way to classify a total workout. What’s your preference?
Next week we’ll deload a bit, and prep for the April split. That’s going to be a total body/athletic conditioning setup x 3 in which M-W-F is resistance training and the in between days have mobility, agility, aerobic, and zestiness work. I’ll also be asking for feedback from the runners and cyclists (and other sports devotees) on our team so that I can give you some additional programming of running or biking workouts and adjustments in the tribe sessions.
| MASTERCLASS | DAY | TIME | LINK |
| KOFFEE KLATCH (key topic of week) | Tue | 7am MDT | Join Zoom Meeting ID: 86839662354 Passcode: 850002 |
| WIN WORKOUT (guided training) | Wed | 11am MDT | Join Zoom Meeting ID: 83949244947 Passcode: 173730 |
| SIP N’ SNIP (happy hour Q & A) | Thu | 6pm MDT | Join Zoom Meeting ID: 88247586013 Passcode: 005616 |
| SMASH WORKOUT (guided training) | Sat | 9am MDT | Join Zoom Meeting ID: 84931907393 Password: 908856 |