Training Cycle Dates: M 8/27/18 – Su 9/24/9/30
Test Week: M 9/24/18 – Su 10/1/18
Transition Week: Will be the first week of the following cycle, starting October 1st
Goals:
We will continue to build off of our last cycle, working to improve overhead stability and overall pushing strength by working on handstand push ups and different handstand push up progressions. Throughout this cycle we will focus on building lean mass through controlled tempo volume work on slow lifts. While our barbell focus will be the deadlift.
At the beginning of the cycle, athlete will find and establish a heavy 1 RM, which we will then work to improve over the course of 8 weeks. This will be accomplished through the use of Box Squats in conjunction with accessory work and a regularly scheduled Deadlifts work. Below is a breakdown of what you can expect to see over the next 8 weeks.
Monday:
Handstand Day
Our main focus in this cycle will be to improve the strict HSPU. This will also be an opportunity for athletes to work on being inverted and achieving their first Handstand, in addition to the strength necessary for a push up. Proper position while maintaining a tight core will also be an area of focus.
Tuesday
Longer endurance type of day, possible accessory or strength training work
Wednesday
Deadlift Day : Lift Big, Eat Big!
Thursday
Skill work day: 3 big areas of focus will be pull ups, rope climbs, and toes to bar
Friday
Single arm or Single Leg DB work. Athletes can expect to see body building tempo work here, specifically movements that will help improve shoulder and hip stability & strength.
Saturday
Met Con Fun! A mix of lifts and gymnastics to get the heart rate going and keep the fun rolling