You are a magnificent Tribal BEAST! Let’s celebrate your inner animal with a smattering of shapeshifting movements! This week we continue to build into the Agility Block by layering on additional elements of movement competency.
As you’ll recall, we started out the Block by re-familiarizing ourselves with basic patterns like pushing, pulling, lunging, squatting, hinging, and rotating. Then we appreciated the developmental sequence and explored a few unique ways to exercise. Now, the journey continues into deep movement science.
It’s sooo exciting and your old Daddy Lightning is giddy like the schoolboy that he is. And that’s because we are delving into asymmetric patterns, isometrics, and rudimentary/extensive plyometrics. That’s a mouthful or mind-full so let’s examine each one separately.
Asymmetric patterns (and positions) are those natural, offset, and winding movements which deviate from the “squared up, straight-line” trend in exercise. The human body does not look like a box, it was not designed to move like a box, and we must of course think outside the box. Hell, there is no box anyway. By applying multiplanar stances, twisting vectors, and offset shapes, we accommodate the body’s natural arrangement of levers, linkages, and fluid transfer mechanisms. It feels good, is much easier on your joints, and looks animalistic as opposed to robotic.
Isometrics involve holding or applying force in a fixed position. This has very positive effects on localized strength (at that specific point in the range of motion) and tendon health. But there is also a huge benefit in which we gain position ownership. By hanging out (usually at a point somewhere near mid-range) in the position instead of just blowing past it, we gain the ability to access and control body orientation. There is a comfort and a confidence which comes with knowing you can not only get into or out of any position, but you can rock it for a while if necessary. More function, less chance of injury.
We will be exploring isometrics in two fashions: overcoming, and yielding. In our TLA model, an overcoming isometric is one in which you exert max force for just a few seconds against an immovable object. All-out effort and focus. Physiologically, this would only be about 2 seconds (yes, believe it) but we will go 5 seconds so that you can “ramp up” for 1.5 seconds, give it your all, then let it taper off slightly before going into your rest phase. For the yielding iso, envision that you are resisting a force (or position) that is initially manageable but which will eventually become irresistible. This is a submax effort which requires dedicated breathing and concentration.
Extensive plyometrics are basically lower-level (rudimentary, i.e. lower impact and force) versions of exercises which emphasize the stretch-shortening cycle of muscle contraction. Probably the most classic example of this is the simple act of jumping rope or performing a submax pogo jump repeatedly. The amortization phase is the time between landing and making initial contact with the ground until you convert the energy and leave the ground going upward again. Shortening this time period helps you to be elastic, or “bouncy.” We can use plyo’s with the hands as well but for now we’ll just concentrate on some relatively easy footwork to get started.
This week we’ve got 3 workouts, each designed to be performed twice. They continue to be microworkouts which you can get done in about 45 minutes. If you are craving more volume, you can always add in a few fave or “pet” exercises as well as extend some low intensity cardio on the back end. However, keep in mind that you have to come back and hit another session the next day. Never let today’s training ruin that of tomorrow’s.
We’ll go over technique in your exercise video that goes with this document, our weekly MasterClass Zoom meeting, and in the T2 Forum. Just remember, our goal right now is not to seek fatigue in training, but to achieve exhilaration and elicit heightened movement awareness. Work on getting a good feel for each exercise and essentially kicking its ass. Don’t make it or let it kick your ass. In fact, ass-kicking is a constant in the universe. You are either kicking ass or getting your ass kicked. Choose the former not the latter.
Week of 2023-12-11 (week 3 of month 1: Agility Block)
| WOW | PREPARATORY | PRIMARY | ACCESSORY | TIPS |
| A 2X | Asym MB Squat 10 x 5 each side Alternate sides Rest as needed | OC Split Squat 5 x:05 each side Alternate sides Rest as needed Y Lunge Hold DB’s at sides 2:00 each side DB Walk Lunge DB’s at sides To failure | Jump Rope 3 x 1:00 Rest as needed Locomote (walk, jog, or run) 15:00 | Be a molten titanium terminator! |
| B 2X | Asym KB OHP 10 x 5 each side Alternate sides Rest as needed | OC OHP 5 x :05 Rest as needed Y DB Uni OHP 1:00 each side Alt Landmine Press To failure | Skater Bounds 2 x :30 Hops :20 each leg Bike15:00 Zone 2 | Think of a barber pole as you wind up and down. |
| C 2X | Asym SB KRDL 10 x 5 each side Alternate sides Rest as needed | OC High DL 5 x :05 Rest as needed Y Mid-Pullup Hang :30 Rotating Elastic Row To Failure | Low Box Jumps 5 x 1 Suitcase Carry 50 yards Each side Farmer Walk 2 x 50 yards | Notice how grip, arm, and back strength come together in this session. |
Quick Key: You’ll notice some abbreviations and acronyms in the first two columns. Asym = Asymmetric, MB = Medicine Ball, KB = Kettlebell, OHP = Overhead Press, SB = Sandbag, Uni = Unilateral (one side at a time), Alt = Alternating, KRDL = Kickstand RDL, DL = Deadlift, OC = Overcoming, and Y = Yielding. All of the exercises in the first two columns will be done in equal amounts on the left and right sides, where indicated.
Also, if you don’t have a rack with pins and a barbell (or chains), you can easily do the overcoming isometrics with your rope or strap by simply standing on it with front foot for lunge and both feet for the other two exercises. Remember that you can set up an elastic landmine if you don’t have the barbell apparatus. The selection of resistance with dumbbells, KB, SB, landmine, and elastics is up to you. Regarding going to failure, just be sure to hit RPE 9 and avoid letting things get ugly. Always move pretty. Put your signature on the session.
Workout A Breakdown:
- Hold your medicine ball in front of you in a comfortable position. Stagger your stance so your right foot goes out to the side and back about 6 inches in each direction, plus turns out a little. This isn’t exact…just let your body “self-organize” and find that “just right” spot. As you descend, “wind” toward that back foot and return to the left/front as you come up. Then do the other side/orientation.
- The split squat can be done in a rack or with a rope or chain. Keep a neutral spine under load.
- The lunge holds can use either a straight or bent back leg but try to keep the front knee near a 90 degree bend with the chest up. Select a weight you think you can handle for 2 minutes (not easy).
- During your lunge walks, appreciate the natural changes in foot pressures and rotation of the pelvis and torso as you ambulate.
- If you have no jump rope, just mimic the motion. We’ve been prepping the feet and ankles for this, but if you need to do only 1 or 2 rounds, that’s fine.
- Head out for a cruise around the hood, or hop on the treadmill if that’s your option.
Workout B Breakdown:
- The Press uses a stance pattern like the MB squat in Workout A but it now allows you to really drive the extension pattern with the arm (KB on same side as “back” foot).
- The Overcoming Overhead Press uses any rigid object (stand on a stool and press up into your door jamb as one option) or ye ole rack, ropes, and chains. Always reach out to me on the T2 Forum if you need help figuring out your #findaway #createthewin.
- Statically stabilize those dumbbells in mid range for the Yielding Press. Breathe!
- The Alternating Landmine Press has you doing a full body, two-hand press. Very dynamic and activating. Switch up the position of your hands and feet at your approximate halfway point. Let’s say you have no barbell landmine. Just anchor your elastic band fairly low, attach other end to the top of a long dowel or pipe, fix the distal end of said shaft on the ground against something solid (or in a corner) and have at it. You may need to adjust a few things but it will work. #figureitout
- Skater Bounds go side to side just like you would imagine. Keep it fairly modest this week.
- Hops are all on one foot, 20 seconds each leg. For this week, try to use your whole foot (not just the forefoot) but do so gently and with mucho grace.
- Bike at Zone 2, your basic aerobic endurance output.
Workout C Breakdown:
- The Asymmetric Sandbag Kickstand RDL is basically a staggered stance version which uses that same foot placement we’ve done in the other preparatory exercises (with any subtle adjustments you need to make).
- The Overcoming High Deadlift uses that last 30 degrees of the motion to protect the lower back. Use rack, chains, or ropes. #yougotthis
- The Hang from the Mid Position of the Pullup will be interesting. If you can’t make the 30 seconds straight, do this in reps until you accumulate the full 30 seconds. This exposes weakness in many Lifetime Athletes, but we destroy that of course.
- For the Elastic Row, anchor your tubing at knee level. Holding the handles, back up and get some tension on it. Now row upward as you twist to one side, then the other on the next rep. You can also use a cable machine if you have it but I actually like the increasing tension that a medium-heavy tubing or resistance band provides.
- The Low Box Jumps have you jumping up onto a 3 to 12 inch box for 1 rep, but stepping back down carefully and gathering yourself before doing the next one. Adjust this as needed so you feel safe, even if you need to not use any box. It’s all good.
- The Suitcase Carry is one side at a time. DB, KB, gym bag, actual suitcase, bucket of rocks, or sack of dogshit (especially if you have a Great Dane), will all work. #noexcuses
- Farmer walk is two of the above, one on each side. Stay tall and proud and shorten up your steps if you need to.
We’re hitting each of these sessions twice this week because we are not only escalating our conditioning. We are moving toward mastery of the motions as well as the concepts. See you in class or on the Forum. You are awesome. #Igotyou
MasterClass meeting this week is Thursday, Dec. 14 at noon MST. See you then!