Tuesday 11.15.2022

*Coach’s Notes: Progression

There are a number of ways that we can drive progress in our strength training, but the one we will focus on today is tempo.

Generally speaking, as we work our way through a training cycle, we are going from higher reps per set (and lower weights), down to lower reps per set (and heavier weights). This also translates into lower time under tension, as well as a move from muscular endurance to absolute strength (again, in general terms).

Another way we can achieve the same ends is to manipulate tempo — you know, those four confusing numbers that show up after the “@.”

By keeping the reps the same, but speeding up the tempo (or reducing or removing pauses), we can now use more weights than we did prior. Also, the work we put in at slower tempos will aid us in our ability to control and brace under these new (heavier) weights, as well as ensure that we’ve prepared our connective tissues to handle more mechanical stress.

-ACM

“FITNESS” & “PERFORMANCE”

A. Pause Squats
Four sets of:
Tempo Front Squat @ 22X1 x 5 Reps
Rest 2 minutes

Perform two warm-up sets, then...
*Set 1 — 7/10 RPE
*Set 2 — 7/10 RPE
*Set 3 — 8/10 RPE
*Set 4 — 9/10 RPE

NOTE THE CHANGE IN TEMPO FROM PREVIOUS WEEKS. Both the lowering portion and pause in the bottom are faster than what we've been doing for the past three weeks. This means we should be aiming to exceed the weights that we used when we last saw this rep scheme (10.20.2022).

B. Conditioning - Legs + Gymnastics
Complete as many rounds and reps as possible in 15 minutes of:
15/12 Calorie Row or Ski
12 Goblet Walking Lunges (70/53 lb)
9 Toes to Bar (or 12 V-Ups)
6/4 Strict Pull-ups

Your goal should be to maintain a (relatively) consistent pace across this entire workout, especially on the Row or Ski.

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 15 minutes of:
15/12 Calorie Row
15/12 Calorie Bike Erg
15/12 Calorie Ski

Rest 3-5 minutes, then repeat for a second time through, aiming for the same score (or better) than the first. If you are shorter on time, reduce the intervals to 12 minutes.