1) Build the squat
2) Build gymnastic pulling & pushing strength
3) Develop barbell skills through Olympic lifting complexes
To start the cycle off, you’re going to test your 1RM back squat! This will provide a number for you to work your percentages off of going forward, with a squat that is currently best suited for you. To build the squat throughout this cycle, you’ll be squatting alot – each week you’ll see an increase in the load for back squats while the reps decrease along with a prescribed percentage to be working within (follow these numbers)! The numbers are in place for a reason so be patient, work with the numbers, & progressively build your squat each week. The goal is to crush your 1RM back squat when we re-test this later on. To assist the strength development for the squat you will also see alot of deadlifts, lunges, & wall balls (insert devil smiley face).
The emphasis this whole cycle will be on body positioning and strict, controlled movements – before we get into doing bar muscle ups & other cool things, it is imperative we develop the required strength first. This is key to preventing injury and ensuring proper body mechanics!
They say you must learn to walk before you run, so that’s exactly what we are going to do. We want to ensure that you can blast out strict pull-ups before attempting kipping or butterfly – just imagine how much easier the dynamic movements are going to feel once you master the strict ones!
You can only muscle so much weight – technique > muscling!
Here’s to getting stronger, fitter & feeling #swole all the time, learning new things, challenging yourself and having fun!
If you have any questions about the programming, feel free to come chat with us about it!
Julia & Gregg