Greetings Great Ones! Week 2 of the Agility Block is another great one for our Training Tribe! It’s Saturday morning and I was up early, working on some athlete programming for clients I coach and listening to a podcast on collagen supplementation. I’ll feed ya (punly punlerson) some more on that topic later! I’m also prepping for today’s MasterClass and we are going to preview and break down some of the killer moves we’ll be using this week.
With agility training, one of the major goals is movement competency and position ownership. That’s why we get to use a large variety of exercises with a focus on learning good execution even more than worrying about max loads or reps. However, done well, this week’s “stuff” is going to be zestacular. We’re gonna touch on expansion and compression elements of exercise.
Expansion is paired with inhalation and it helps you to obtain full range of motion and to access good movement variability. It’s related to yielding, accepting, and absorbing force. In workout A, your assignment is to take those primary exercises and practice inhaling on the descent of the squat, reaching overhead in the pullover, and sinking down in your thruster. Slow down enough to really feel this effect and don’t worry about working too hard here.
Compression is paired with exhalation and it increases your power output. This is an overcoming and energy reversing condition that allows you to increase stability in your beastly body. In workout B, you are placing great emphasis on exploding upward in the primary movements against heavier resistance. Use less than full range of motion and start your reversal (of direction) on full lungs holding tight, then blow out as you explode upward. You’re looking for that feeling of technique in which the timing of your breathing makes you stronger and gives you the ability to lift 20-30 percent more weight.
Week of 2021-12-06 (week 2 of month 1: Agility Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Expansion X2-3 | Cardio 15’ easy Any mode | Full Range 4 circuits 12 reps Light weight Brief rests KB low box squat Supine 90/90 pullover MB Thruster | Iso’s 10 each side Step downs Row releasers SS touch backs Pushup taps | Inhale and yield. Control! |
| B Compression X2-3 | Pulsers Oscillations @midrange 20 x each Lunge Pushup Squat BW row | ¾ Range 4 circuits6 reps eachHeavy weightUnlimited rests BB high box squatDB hang snatchKB swing | Intervals 1’ each 30’ rests Square step+squat Low box drops Lateral lunge MB crunch/toss | Exhale and overcome. Explode! |
You’ll definitely need to watch the vid a few times to nail technique on some of these moves. I don’t always like to program too much complexity into our sessions, but this week will give you a ton of fun and challenge. If you were not able to attend the MasterClass and you have questions about exercise…simply post your question in the T2 Forum and you bet I’ll answer it. I’m also always focusing on helping you create the win with your home gym. Yes, this is hashtag can do country and hashtag no excuses but all jokes aside, let me help you if you are struggling to set up a movement. For example, if you don’t have a rack and barbell but want to do barbell back squats, tie (safely) two dumbbells on either end of a dowel, pipe, or broomstick. And if you need a bodyweight row station, place that broomstick across two chairs or suspend a strap with handles from your pullup bar. Hashtag find a frigging way!
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your home gym ready to go! | SAT 9AM MT |  Join Zoom MeetingID: 87640683371 Passcode: VPyNMr62 |
Love ya!