April PSC Programming Prep

Here’s what on the training menu all April during PSC programming.

APRIL SNAPSHOT

• Monday — Back Squat
• Tuesday — Varied Fitness
• Wednesday — Hinge Progression + Isometrics
• Thursday — UB Hypertrophy + Carries
• Friday — Unilateral Strength

The front end of the week will consist of two strength-focused workouts split up by a varied fitness day.  On the backend of the week, we’ll shift our focus to developing upper body muscle and challenge ourselves with some loaded unilateral movement.  This weekly layout will incorporate workouts with varied intensities, goals, and training methods to allow us to train efficiently and consistently throughout the month of April.

WEEKLY BREAKDOWN

MONDAY: Absolute Strength
The focus will be on the Back Squat and improving absolute strength, which tends to have the greatest effect on all other measurable aspects of fitness.  And while many of us might not be highly focused on getting super duper strong, the good news is that you don’t to be to reap the benefits of this training style.  We will offer multiple ranges of reps and intensities to accommodate all levels and personal goals.  The back squat is considered the ‘King of all movements’ for a reason.  It works.  And if you can improve your ability to perform it, you’ll soon find yourself making all sorts of gainz left and right.

The performance side of the board will eventually feature the option to either test or set a baseline 2R in week 4.

Beginners will learn the basics of the movement, and train the ability to move in a safe and efficient manner.

TUESDAY: Varied Fitness
The focus will be on performing varied forms of fitness, moving in multiple planes of motion, building some muscle endurance, and improving your overall cardiovascular health and performance.  This style of training is vital for recovery, general health, and maintaining the ability to crank up the intensity (to eleven) when you need it.

WEDNESDAY: General Strength
The primary focus will revolve around improving our ability to properly and safely hinge under load.  At first glance, might not seem like the most appealing day, but I can 1000% assure you that the benefits you’ll receive from these workouts are right up there with squats, deadlifts, and cleans.  In addition to hinging, we’ll have a secondary focus in Isometric Training — exerting muscle strength/tension without producing an actual movement or change in muscle length.  Isometric exercises are great for building strength as they have shown to recruit a higher number of motor units than typical dynamic movements of a similar nature.  Approach Wednesdays like you do Mondays and you’ll develop a whole new type of strength, put on muscle where many of us lack it, and build an iron posterior chain for less back pain down the road.

Beginners will focus on the basics of the hinge while building some structure and creating quality movement patterns for long-term success.

THURSDAY: Muscle Development

The focus will be on developing upper body muscle and improving our grip strength while giving the legs a quick rest after several tough lower body days.  We will prioritize the use of large, multi-joint movements to get the most bang for your buck.  Pretty simple – use more muscle, gain more muscle.  Each day will consist of a combination of pushing, pulling, core strengthening, and grip work for a well-balanced upper body.  Improving overall physique is the primary goal, but increasing your grip strength will have an immense effect on ALL other training days.  More pull-ups, heavier deadlifts, less rest during conditioning, the list goes on…

Beginners will maintain the same overall focus as everyone else with modified movement options always available.

FRIDAY: Unilateral Strength
Friday’s will be dedicated towards developing unilateral strength and establishing sound movement patterns.  As much as we all love our big strength lifts, unilateral training is the key to a healthy, well-balanced body.  They force us to work through and improve structural imbalances that are easily covered up in bilateral movements, they drive functional core strength like no other, and are the low-key secret to muscle hypertrophy given the ability for increased range of motion.

-Mark