Welcome to Phase 4, week 2 of our 2018 training plan.
Week 2. How was week 1 for you? Aches, pains and some new skills we hope. This week its all about digging in getting some quality numbers into your training logs (you do all obviously keep a training log, right?).
There are some really quality workouts this week. Lots of lifting and breathing. You shall become fitter, stronger, meaner and leaner.
Welcome to Phase 4, week 1 of our 2018 training plan.
Week 1. The first week of any new training plan is a little bit of an adventure. There will be some new exercises, some new rep schemes and some new combinations of exercises, so don’t rush in. Please take some time to read the program and listen to your coach.
So keep an eye out for some dynamic and max effort exercies. When we say dynamic effort, we mean moving a non-maximal load with as much speed as possible (even if the bar doesn’t feel it’s moving that fast, just think fast). You’ll have some rope climbing with scaled versions. If you haven’t climbed a rope before, start simple and build into climbing the rope through the phase. You’ve got a heels elevated SOTS press which will test your flexibility, start simple and work on your mobility as you work through the phase, and you’ll be meeting Karen on Sunday.
Welcome to phase 4 of Momentum Training’s 2018 CrossFit programme, starting on Monday 25 June 2018.
Functional strength
Here we go headlong into yet another training phase. We know that many of you enjoyed the last one and are excited for this one.
When we talk about functional strength we aren’t talking standing on 1leg with your eyes closed drinking a cup of tea. In the world of Momentum Training every movement is functional and as you get stronger, fitter, build skill and work on your engine, you are building your functionality. You’ll also be really hard to kill, really hard to catch, happier and healthier and as a bonus you’ll also look and feel super duper.
So, what can you expect from phase 4. We are aiming to have you lifting in slightly higher rep ranges (5-8) and building through the phase to higher weight percentages than you might be used to. This type of training is a great way to predict your 1RPM (if you’re interested) without having to test it and risk all the injuries that might go with that. We will of course be programming your basic lifting, Olympic lifting, engine work and WODs to keep your already ninja-like gains gaining. We are planning to spice things up in this phase – Josh has contemplated his belly button long and hard on this one and has some interesting socks as well as some interesting training ideas coming your way. You’ll be learning some stuff in your warm ups, not just chatting and waiting for the main event, there will be a mix of dynamic and max effort days/exercises and your Olympic lifting days will still have a focus on great form and technique. We will also be looking at how you can maintain that form and power, there will be some heavy stuff with some breathing stuff to test your metal.
If you find yourself outside your comfort zone, and we hope you will, please don’t throw in the towel. Instead, dig in and embrace the change and push on through. Learning and mastering movement takes practice, patience and consistency. One of our key mantras at Momentum Training is consistency. You need to build your consistency in all things before you can safety increase your intensity.
Simple and effective x
