StrongCon program, June – August 2021

Since covid restrictions are remaining for a little while longer this program will continue to keep you working alone in one spot without much movement. As before, since you cannot share equipment, feel free to adapt any exercise to accommodate the equipment available. The exception is the max effort 20 sec sets in workout 2. Everyone should use the assault bikes for this. I have allowed enough rest time for you to be able to spray the handles with disinfectant between each person in a YGIG format.

Each workout is now back to having a different format (I kept them similar until now to accommodate new people not familiar with the class as well as regulars who hadn’t done much exercise over lockdown).

For those with experience please work hard. Make it uncomfortable by pushing on the cardio to increase the challenge for the rest of the class. Also, challenge yourselves with the weight of your KBs and DBs. This should be heavier than what you would do for the regular Metcon class. The reps are lower to give you this opportunity.

Newer people are welcome too! Just take it easy to begin with to ensure that technique is correct. Each workout runs twice over the six weeks so you can test the water the first time and push harder the second to improve your performance.

If you have any questions feel free to contact me: [email protected]

Enjoy x

 

 

As we take on a new program and a slightly different structure for the days we will need some time to adjust. To begin with, we will be working on triples on the big lifts, these will be at percentage ranges that should be adhered to for best results, later on, we will be aiming to improve the rate of force production or in simple terms the speed of the movement.

Wednesdays will still be conditioning although to get a benchmark for some workouts and see some progressions we will be doing some testing first and then continuing on with the workout after this.

 

Monday – Clean & Jerk + Chin Up

Tuesday – Back Squat

Wednesday – Conditioning / Benchmark workouts

Thursday – Gymnastics

Friday – Snatch

Saturday – Deadlift + Bench Press

 

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The next BBC phase will run from 22nd June – 2nd August: Barbell Club Program – 22nd June – 2nd August .

For the main lifts (squat, OHP, deadlift, bench, pull-up), the method will be as follows:

Weeks 1 & 2: rest pause – hypertrophy (full info below)

Weeks 3 & 4: rest pause – strength (more info will be posted on this when it starts)

Weeks 5 & 6: single set & isometric hold (more info will be posted on this when it starts)

This will then bring us back to having each new program begin at the start of the month. If covid restrictions are fully lifted by then we can start a strength program that will last for a few months.

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This week being the last of this phase before we see some movement towards some heavier load and lower reps in the strength work. We have seen some great efforts as a whole since reopening. Let’s keep this momentum moving on into the next phase. The next phase will start to see Wednesdays being a testing day that will roll around every 8 weeks, giving us a good chance to test ourselves in different ways. More to come on this!

Good luck, be brave and clean your hands.

 

Monday – Leg & Back

Tuesday – Cleans

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Legs & Chest

Saturday – Snatch

 

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Why Spin?

Firstly, we realised that spin has lost its way in London and we want to bring it back to the essence of riding a bike and doing it well. “Watts not weights” is the motto. If you’re after push-ups and curls come to MetCon because spin is all about riding. In true Momentum style, we will be fun and full of community love whilst getting you to work (very) hard through the 2 different class types, Burn and Perform.

Burn will be our general cycling class that will pay some attention to numbers (gears / RPM) but will predominantly focus on having fun and building up a sweat, a burn and an endorphin rush. This class will progress your fitness.

Perform will be where the focus is more on the numbers (watts / power). This will be a structured class with weekly and monthly programming cycles – similar to that of our gym classes. Each class will be goal-oriented to take you from A to B over a period of time while increasing your understanding of riding a bike and achieving progression over the long-term.

Secondly, our community over the past year has remained very strong. Instead of growing elsewhere we decided to bring more to the community we already have.

Thirdly, Josh wanted to show you his cycling skills, Jenna wanted to play some banging tunes on a sound system that works, and Geoff had always wanted to buy some mirror balls.

Is there a Spin Opening offer?

Yes, we have 50 Unlimited Spin memberships that will be £100pcm for the life of the membership. You can buy this with the button at the bottom of this email.

Where will the Spin classes be?

Spin classes will be held in Arch 325 Acton mews.

Can I use both Gym and Spin under the same membership?

Unlimited membership will cover all classes in Arch 328 & Arch 325, this can be a rolling membership or 6-12 months paid upfront.

Can I get a spin or gym only membership?

You can have a 9 or 13 sessions per month spin or gym only membership. You’ll only be able to use it for gym or spin, not both.

What does a 10 pack cover?

10 session packs can be uses on both Spin and Gym.

Can I try Spin?

You are able to use the Trial pack or Single sessions on spin and/or gym.

Where can I buy a membership?

All the above are available on momentum-training.com or via the button below.

What shoes do I need?

We will have 2 options. Regular shoes can be worn along with 2 bolt SPD mountain bike cleats.

Will you supply cleats?

Yes, although for ergonomics we suggest that you do invest in your own pair of cycling shoes.

Will there be lockers?

There will be lockers for your stuff – please bring a lock, these are not overnight or permanent lockers.

Are there changing facilities/showers?

There will be changing rooms, but if you would like a shower you’ll need to use 328 for a bit.

Will there be towels?

There will be a towel per bike service and towel rental for showers.

Do I need to pre-book sessions?

You will need to book into every session, there will not be walk-ins.

What is the cancellation policy?

If you’re unable to make your session you must cancel it with 24hr notice or you’ll lose your session. No show or late cancellation will be fined £10.00 per offense.

 

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