A Breakdown of a P360 Training Week
We have six four-week cycles that rotate throughout the calendar year, with the workouts within those cycles updated each time they come around. However, no matter what training cycle we are on the weekly breakdown is always as follows:
Monday & Wednesday: STRENGTH
The strength label is a bit misleading since by nature it insinuates that we only train strength on these days, which is untrue. As you well know, four classifications of strength are trained daily in some capacity. However, aside from our dedicated de-load cycle, Monday and Wednesday are our dedicated days to get strong in the barbell lifts. The movements that we rotate in our cycles on STRENGTH days are as follows:
- Back Squat
- Front Squat
- Bench Press
- Pendlay Row
- Barbell Lunge
- Push Press
- Hang Power Clean
- Power Clean
Two of these occur every cycle, one on Monday and the other on Wednesday, always pairing one lower body bias with one upper body bias to maintain program balance.
Until the barbell stops being outstanding at driving physical change, we will continue to use it with extreme bias.
Tuesday & Thursday: SKILL
Our SKILL days are centered around a diverse offering of class formats and are intended to teach you varying abilities and skill sets. Because we are so barbell dominant on Monday and Wednesday, you’ll find a highly varied delivery of implements on Tuesday & Thursday SKILL days. Lots of movement in multiple planes, challenging ranges of motion, and unfamiliar movement patterns.
We take your ability to move as a human being seriously.
In one cycle it could be the ability to apply your bodyweight to develop plyometric strength, or maybe the ability for your core to stabilize in a variety of loading patterns, or perhaps rotational power. Our SKILL rotations are as follows:
- Time Under Tension
- Core Stability
- Landmines & Multi Planar
- Anaerobic Capacity
- Aerobic Capacity
- Explosive Strength
SKILL days are what keep our abilities human.
Our BUILD days are about one thing and one thing only: building athletic muscle. Rep schemes focus on higher rep output, typically eight and above to target more of a hypertrophy outcome and less of a strength one. These workouts are performed at more of a steady, moderate pace to allow plenty of recovery between movements and sets. We are far less concerned with intensity, in fact, we specifically throttle back on it to ensure you don’t mistakenly turn it into a conditioning workout.
The featured movement may be a barbell or dumbbell, as we want to make sure we leverage all tools to build muscle (i.e. range of motion and not just load), and they are always on the very low end of the skill spectrum. On these days, we’re looking for ultra effective, reasonably easy to learn and execute. We’re also interest in keeping as much stress off the spine as we can, when we can. The movements that we rotate in our BUILD cycles include:
- Step Up
- Back Squats
- DB Bench Press
- Glute Bridge
Savvy eyes will spot 50% of these movements as bilateral and 50% as unilateral.
This weekly breakdown allows us to provide you with clear intent so that you know exactly what you can expect. We’re very outspoken that if you attend another gym, ask them to define their program design. Ask your studio or treadmill based workout to tell you how they plan to progress you month over month, year over year. Ask them what a Splat Point is.
When you know what to expect with your fitness, you’re able to see a clear path to your results. Random program design leads to random results.