Week 2 of May continues with Power Training! We’ve made just a few changes to the sessions and I’ll highlight those below. The main thing to remember with power is that, once you are warmed up, you focus on making your movements more explosive. For now, this doesn’t need to be all-out…just purposeful.
There are two main changes for the week. In Workout A we are now using a drag rig. This is where you attach a rope to one end of your sandbag and the other end to any belt or strap you can put around your waist (wider is better). I often use a scrap of inner tube, a weight belt, or even a beach towel or sheet tied into a loop. You’ll figure it out and it will be oh so worthwhile. In Workout B we are using short intervals in the accessory instead of the sustained period of last week.
Week of 2022-05-09 (week 2 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 Uni Balance Curl | Drag Rig Combos Drag 30 + Run 30 Run don’t sprint 5 circuits Big Rests Forward Drive Squatted Backpedal | 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 | Time your exhale with max force production! |
| 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 PressElastic Pullup Gobsquat Bench Press BW Row | Power Intervals Bike or Row 10’ Easy 5 x 1’ hard/1’ easy 10’ Easy | Be aggressive! |
Workout A Breakdown: This week the drag rig gets some air time. You may need a longer rope or strap (10 feet is good so that the bag doesn’t hit your feet or pull your pants down). You can loop together several dog leashes, etc. as long as it’s safe. The belt can be anything, just watch out for super narrow ones that slice into ya. Set up your 30 yard markers. Get into a ready position with the belt around you and tension on the drag rig. Drive out strong and drag the bag for 30. Then slip off the belt and run back for 30 using good form. First rep is forward running, second is backpedaling. Walk back slowly to the rig and wait until you are ready to be powerful to begin again. The trap here is that common fitness enthusiast mistake to seek fatigue and just blow through everything at half effort to be done early and get breathless. That’s not the goal. Wait until you can concentrate power effectively.
Workout B Breakdown: Oh so tasty. The changeup here is the minute on/minute off approach for the middle 10 minutes. Again, the focus is on real quality during your power pulse and then super easy for the minute of (partial) recovery. You really want to have a huge difference in output instead of everything looking and feeling similar.
Mastery of movement, nutrition, and health is the key to getting more out of your training. Just going through the motions does something for you, but becoming a master gets you everything. The MasterClass is key.
| 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 |
Yep, I definitely love the power block. It’s so efficient and fun. Let me know what you think!