February PSC Programming Prep

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

CURRENT PROGRAM DESIGN

Purple Tier Approach: We will continue to program workouts with an emphasis on being outdoors for as much of it as possible, per the purple tier government mandate that we must be outside. Once the purple tier is lifted, we will resume our usual formatting of workouts and programming approach. For now, effective will be prioritized above optimal.

FEBRUARY SNAPSHOT

• Monday — Deadlifts
• Tuesday — Pull-Ups / Upper Body Physique
• Wednesday — Overhead Strength
• Thursday — Core Stability
• Friday — Varied

We will start off the week with three consecutive strength days, each one focusing on a different type of output and thus not creating too much fatigue. The week will end with a muscle focus on developing our deep core stability, and a varied day with rotating movements and intensities.

While obvious modifications will continue to exist for OB, the same general outcomes of each day will be the exact same.

WEEKLY BREAKDOWN

MONDAY: Absolute Strength
The focus will be on the deadlift and using its total body nature to either build a functional physique (high rep option) or absolute strength (low rep option). The deadlift is a very valuable strength and muscle building tool because it involves the entire body from head to toe, thus will help any level of need or fitness goal.

The performance side of the board will feature the option to set and re-test a 2R baseline, as well as perform “Mr. Purple” in the second tier of the workout.

Beginners will learn the basics of the hinge pattern and how to properly load their hamstrings.

TUESDAY: Relative Strength
The focus will be on developing relative strength with the pull-up either working your way towards reduced band assistance or improving the quality or quantity of unassisted reps altogether. Pull-ups are a highly functional expression of upper body strength and correlates to improved overall strength and fitness in every individual that improves at them.

Beginners will work on technique and the basics of learning how use their back muscles with the option to start out on the rings.

WEDNESDAY: Explosive Strength
The focus will be on developing our overhead strength and pushing muscles of our physique (shoulders, back, upper chest). Members will be able to select from the full progression of overhead lifts: Push Press, Push Jerk, or Split Jerk. Members who choose to work the low rep side of the performance board will have an emphasis on explosive strength. By nature, the faster, more explosive overhead lift will compliment the slower more absolute strength focused deadlift day.

Beginners will focus on the basics of quality technique lifting weight overhead.

THURSDAY: Loaded Core Stability
The focus will be on creating significant stress and challenge on core stability using loaded movements with the goal to make our movement safer and our abs stronger. It will feature a rotating menu of movements that each create challenge in their own unique way.

THURSDAY: Varied
Friday’s will be dedicated towards varied movement across multiple planes, intensities, and expressions of strength, fitness, and physique building.

-Dave