Enter the Power Block! This might be my favorite block because of the dynamic nature of this type of training. Power sits roughly in the middle of the force/velocity curve, and it uses a blend of strength and speed. If you want to get fancy, you can bias the strength side and call it strength-speed (which is how we’ll begin this block). Later, it becomes speed-strength as we finish up the Power block. I’ll talk about these parameters in the MasterClass, which has been moved to Tuesday at lunchtime (MDT).
We’re going to be using one outdoor session and one indoor session this week. The outdoor workout will have you taking your FittKitt to a local field, park, playground, or other facility. The indoor workout is done in your home training center or commercial gym. The main thing to think about as we start getting into power is that some of the movements will be performed more quickly/explosively, and they won’t be through full range of motion. You’ll coil and strike like Viper, or thunder through like Big Chief Tatonka. Those dudes have been crushing the bonus pre-season stuff and deserve a shout out.
Week of 2022-05-02 (week 1 of month 1: Power Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A OUT X2-3 | Tubing 15 each side 90 ER 90/90 ER 90/90/90 ER Split Squat ½ Kneeling OHP Balance Curl | Sandbag Complexes Lift + Run 5 reps + 30 yards Run don’t sprint 3 circuits Rest as needed Back Squat Clean to Sky Thruster | Med Ball Throws 30 yds each Front Press Low Swing Side Chuck L Side Chuck R OH Forward OH Backward Easy Jog 10-15’ On grass | It’s not how much you do, it’s how powerfully you do it! |
| B IN X2-3 | Calisthenic Circuit 30 sec. each Jumping Jack Windmill Trunk Twist Sidebend Air Squat Pushup Superman Side Leg Raise Alt KTC Squeeze | Resistance Circuit 2 Rounds 10 reps all 2112 tempo Rest as needed Push Press Elastic Pullup Gobsquat Bench Press BW Row | Power Sammy Bike or Row 15’ Easy 5’ Strong 10’ Easy | Dominate gravity! |
Workout A Breakdown: Take this workout to any field, park, playground, or backyard. Do it with some friends if possible (make sure they join the Tribe too). The tubing work is just a nice way to get enlivened. Then move into the complexes. This is where you do 5 explosive lifts with the bag, then drop it and take off on a run (not a sprint yet) for 30 yards. Walk back. Set up cones or water bottles to mark your course. Work on digging in at the start and just pushing out strong. On to the med ball throws. Everybody loves these and for good reason. It’s how you express power! Finish with a short jog (a Running Demon could go longer) but it should be on grass. We want you to get used to being on natural terrain. Walking is fine as well but if you can run, that’s our goal. Later we’ll start going barefoot so get your mind around that. I occasionally see a few people who fight this but it’s such a benefit to foot strength and gait mechanics.
Workout B Breakdown: This is your indoor session. Start out with a simple, single circuit of “cali’s.” This is old school but it’s a good, solid waker-upper. KTC stands for “knee-to-chest.” In the primary, you are using 2112 tempo. 2112 was a great Rush album, but this is referring to the speed of your movement. However, blasting that album during your workout is always a fine idea. In fact, if you’ve never had this experience, click here to party. Back to tempo, 2-1-1-2 is first phase on count of 2, hold for 1, second phase for count of 1, pause for 2. For example, on the squat, go down for 2, hold bottom for 1, blast up on 1, pause for 2 before starting next rep. Same sequence for all exercises. Gobsquat is the kettlebell goblet squat with heels elevated. This is muscular power. Then, in the cardio session (accessory) you get to use aerobic power on your bike, run, rower or other. Just hit that middle 5’ like a beast and see how much output you can sustain. You can always make the accessory longer if you prefer, but don’t skip the hard part (TWSS).
Again, as I mentioned above, the MasterClasses have been moved to Tuesday at lunchtime. Attendance was not stellar for the early Monday option but I put that on myself for selecting a time that was not convenient for ya. Hopefully this new option is better. We are really diving into power (pun intended) nuggets right now and the topics and pointers will be immensely helpful in your quest for awesomeness.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your home gym ready to go! | TUE 11:30am-12:30pm |  Join Zoom MeetingID: 87640683371 Passcode: VPyNMr62 |
Every month has been great! But let’s make this one the best. Contact me in the T2 Forum with any questions.