Find yourself a buddy and have a bro sesh. The new 3 month cycle begins on January 29th.
The rep scheme opens with accumulation and gradually edges towards intensification by month three. A strength phase of low rep / heavy weight will take over from May so ensure to use the next three months wisely to build your base.
Month 1 (February): 15, 8, 15, 8, 15
Month 2 (March): 12, 6, 12, 6, 12, 6
Month 3 (April): 8, 4, 8, 4, 8, 4
This class is for advanced lifters. Please read the guidelines before signing up.
If you are trying to decide if this class is for you, or if you have been attending and sometimes/always need to scale the weight, these tips will help:
Welcome to Phase 1, week 2 of our new 2018 training plan.
Week 2 is with us already, how are those resolutions and goals holding up? There have been some sore folk walking around the gym this week. The first few sessions back after an overindulgent few weeks leave us all sore and are a reminder that we really shouldn’t stop completely and that extra mince pie wasn’t such a good idea.
There are a number of ways you can help yourself out with your DOMS (delayed onset muscle soreness). We ain’t saying you’re not going to get any – if you’re working hard and using new muscles you are going to be a bit sore, but there are some tried and tested ways to help. Warm up and cool down properly (so don’t lie on the floor after the WOD like a dead animal, move around, keep the blood flowing and go through your stretching/mobility on the mezzanine post workout). Drink enough water too, hydration is key to many, many body functions including recovery. If you really suffer, consider taking some BCAAs (branch chain amino acids) pre- workout and during your workout. We are fans of NOCCO – you can find some in our fridge (£2.50). You could also take some magnesium, it also helps with numerous bodily functions.
Repetition is the key this week. We are trying a bit of a new thing this week and repeating some of last week’s workouts. This isn’t a mistake, we want to see what benefits it brings. You should know the movement, the weights you lifted, how the workouts felt, where you slowed down and where you can improve. So let’s move better, faster, stronger.
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This is an advanced class. You can scale the weight but you must be able to set up and work with minimal instruction. Please read the programme and come prepared.
