Monday, May 2nd 2016

Beginning next week, we will be starting a gym wide strength training cycle called a “Linear Progression”.  This is a tried and true method for building strength and putting weight on the bar and is equally relevant to both beginners and advanced lifters.  It involves revisiting the same basic compound lifts (squats, deadlifts, presses) frequently and adding small increments of weight to the bar each and every session so that consistent strength adaptation can take place.  It is a borderline fail proof method to increase raw full-body strength and can result in large increases old personal records if applied with consistency.

We will be using this week as a testing period to take a snapshot of our current levels of strength in the big lifts.  This will serve as useful information to decide where each athlete will begin in terms of weight on the bar for the first few weeks of the progression so that there is room to grow into the added volume to come.  We will also talk about the importance of keeping a training journal that records the details of the workout so that we can make informed decisions about training sessions to come.  So get ready to lift heavy and make tons of progress! This is going to be a productive summer for everyone.

 

Monday, May 2nd 2016

Warm-Up/Movement Prep:

Wall Squat w/ Mini Bands – 3 x 5

Goblet Squat – 2 x 5

Pass Throughs x 15

Dumbbell FSPP – 2 x :30/30 “Rest” is Overhead Position

 

Strength:

Back Squat – Build to 1-Rep Max

Then:

Strict Press – Build to 1-Rep Max

 

Conditioning:

5 Rounds:

1:00 Row for Max Calories

2:00 Rest