May PSC Programming Prep

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

MAY SNAPSHOT

• Monday — Relative Strength
• Tuesday — Cleans
• Wednesday — Bench Press
• Thursday — Varied
• Friday — Deadlifts

WEEKLY BREAKDOWN

MONDAY: Relative Strength
We will start off the week working on varied forms of relative strength.  This refers to strength relative to one’s bodyweight.  A great form of training that typically allows us to build muscle without putting a great deal of stress on our connective tissue.  Working on this form of strength is important for well-balanced fitness, but should be accompanied by true resistance training for increased benefit.  If you haven’t noticed in your own progress already, more absolute strength tends to = more relative strength.  So if one of my personal goals is to improve my pull-ups, I’d try to make sure to show up on Mondays AND Fridays this cycle.

TUESDAY: Strength Speed (Cleans)
We will focus on using different variations of the Clean to improve strength speed.  Put simply, strength speed is taking a moderately heavy load (relative to one’s ability) and moving it as fast as possible.  This form of training is meant to increase the total number of muscle fibers that we can recruit, as well as improve the rate at which we recruit them.  Sounds super useful right?  Probably not, but it is.  Increased power = Increased efficiency –> in the gym, crossing the street, running for your life, etc.  I should also add that olympic movements (and ones like them) are amazing for improving body composition.  Engaging many large muscle groups in a very short amount of time tends to yield the best caloric expenditure.  Best way to burn fat is to use metabolically taxing movements.

WEDNESDAY: Absolute Strength & Muscle (Bench Press)
On Wednesdays we will primarily focus on using the Bench Press to build upper body strength and muscle.  This is a great exercise for developing the pecs, triceps, and shoulders.  Earlier I mentioned that relative and absolute strength tend to go hand in hand.  Bigger bench… more push-ups… you get the picture.   Like any other two-tier strength day, the main movement (Bench Press) will be paired with accessory movements to maintain a healthy balance between the anterior and posterior chains.  We’ll follow up tier 1 with some full body conditioning to finish off the day.

The performance side of the board will eventually feature the option to either test or set a baseline 3R in week 4.

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

THURSDAY: Varied Fitness

On Thursdays we will work through some varied forms of fitness that will generally revolve around improving our conditioning, work capacity, and overall performance.  Like every other training day we’ll utilize loaded, multi-joint, functional movements to help drive adaptation.   These workouts might not seem as taxing as others, but are vital for recovery, general health, and maintaining the ability to crank up the intensity when needed.

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

FRIDAY: Absolute Strength & Muscle (Deadlift)
The focus will be on the Deadlift and increasing absolute strength or building muscle.  The Deadlift, and all of the variations, are right up there with the best when it comes to bang for your buck movements.  They work every muscle from head to toe (especially the posterior chain), increase grip strength, and are a great tool for improving body composition.

The performance side of the board will eventually feature the option to either test or set a baseline 3R in week 4.

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

-Mark