Our Current Training Cycle - What to Expect

As many of you know, we structure our “Fitness” and “Performance” group training programs into 12-week cycles, in order to create focused progression, and to better track what works (and what doesn’t), with our clients. For more info on this, check out this post about our last cycle, which just wrapped up.Congratulations to everyone that set new PRs on their Back Squat, Snatch, Power Clean, Strict Handstand Push-ups, and/or Jerk in the last few weeks!In our last cycle, we utilized varied tempos on the Back Squat, working our way from longer times under tension, to shorter TUT, as the relative intensity increased from 60-70% of 1-RMs, up to 80-90, then 90+. We also used positional work on the Snatch and Clean, working from different positions (ie. High Hang, Mid-Hang, 2” off the floor), as well as pulls and lift-offs, all at manageable loads that allowed for proper technique and speed, before working toward the full lifts at heavier loads. For gymnastics, we found that many of our folks needed more exposure to basic kipping, arch-to-hollows, and strict pulling, in order to get more kipping pull-ups. For handstand work, more time upside-down was a key factor, along with overhead holds/carries, and single arm pressing work.For our next 12 weeks (which actually started last week), the focus will shift toward overhead stability, especially in the Overhead Squat for the Performance track. Based on comparing Clean/Power Clean to Snatch numbers, we have concluded that overhead stability in the catching position is where many people are weak, in comparison to pulling strength/speed. Along with this, overhead pressing will be prioritized, along with overall shoulder health and mobility.For lower body work, the emphasis will be on the Front Squat, as we see this lagging behind the Back Squat for many people (an ideal ratio of Front Squat to Back Squat 1-RMs is about 85%; Front Squat should be at least 110% of the Clean). Of course, we will still include plenty of hinging (Deadlifts, RDLs, etc), and Single Leg exercises (Front-Racked Reverse Lunges, Split Squats, Lateral Step Ups, etc).As we stated in the previous article, we will never abandon any movement pattern altogether, and we will always strive to create balance in our programs. The emphasis that we put on any particular movement or movement pattern in a cycle is intended to aid in this quest, not take away from it. While the principles remain the same, we feel that by shifting our focus, and periodically varying our methods, we can help ensure long-term progression for everyone (while also keeping things fun!).As always, let me know if you have any questions, or would like to talk about training!-Coach Adam