March PSC Programming Prep

Here’s what on the training menu all March 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 — Olympic Weightlifting
• Tuesday — Explosive Strength
• Wednesday — Front Squat
• Thursday — Varied
• Friday — Muscle

*Tuesday and Thursday were adjusted over the weekend.

The front end of the week will consist of two major compound movement days with an explosive strength workout sandwiched in between.  Beginning the week with Olympic weightlifting (clean & jerk) will allow us to perform at a high level without eliciting much soreness given the dominant concentric nature of the movement.  Tuesday will serve to compliment the primary strength days around it and provide us with some balanced workouts, primarily focused on velocity-based training.  We will then work on front squats to improve general and absolute strength, and finish the week with a varied day and some quality muscle building.

WEEKLY BREAKDOWN

MONDAY: Strength Speed
The focus will be on the clean & jerk and using its total body nature to either build functional strength or performance-based strength.  Both options come with the added benefit of improving physique and have a large impact on one’s ability to generate more force at a faster rate, resulting in a variety of gains including: increased absolute strength, improved bone density, and greater work capacity.  From a physique standpoint, the clean & jerk primarily targets the glutes, qaudriceps, abs, and shoulders.

The performance side of the board will eventually feature the option to test a 1R (week 4), as well as perform “Mr. Pink” in the second tier of the workout (week’s 1 & 4).

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

TUESDAY: Explosive Strength
The focus will be on performing a handful of movements at a high velocity to train your body’s ability to develop force at a faster rate.  This style of training enhances the ability to safely transfer force through your joints and improves neuromuscular efficiency.  In a nutshell, increased explosive strength allows for faster/safer movement, and all around improved athleticism.  Jump higher, run faster, throw harder, burn more calories while you workout.

WEDNESDAY: Absolute Strength
The focus will be on developing absolute strength and improving the Front Squat pattern.  This version of the squat will primarily target our qauds, glutes, abs, and upper back.  Members will be able to select from the full progression of front-loaded movements: goblet squat, two KB squat, and the hands-free front squat as needed.  Members who choose to work on the performance side of the board will have an emphasis on high-end strength.  The front squat is and always will be a staple in any quality program for a reason… it works.  A challenging movement that should be utilized at almost every level to achieve a wide variety of personal goals.

Beginners will focus on the basics of quality technique and perfecting the squat pattern.

THURSDAY: Varied

The focus will be on providing varied forms of fitness that improve overall health, conditioning, physique, strength, and the ability to train consistently.  In fitness, everything tends to work, but nothing works forever if done too often.  Varied training days allow the body to continue to improve without impairing performance and recovery.

Beginners will work on building a baseline of well-rounded fitness that will translate to immediate progress and long-term success.

FRIDAY: Muscle
Friday’s will be dedicated towards building muscle (aka hypertrophy).  We will use varied movements across multiple planes and intensities to improve physique.  A necessary compliment to strength training and conditioning.  Increased muscle size is great for looking and feeling better, but also helps to conquer those annoying strength-related plateaus we all deal with.  Tank tops highly encouraged.

-Mark