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Barbell Club weeks 5 and 6

Posted 19th July 2021 by Jenna Fisher

 

For the final two weeks of this 6-week phase, you are going to complete the single-set slow-tempo training for your main compound lifts instead of the accessories. (We practiced with the accessories to prep you for this as it can be daunting under a barbell). 

The rep range is wide (6-12) to cater to the range of experience in these classes. Those lifting heavier (approx 80%) will do fewer reps, those lifting lighter (approx 60-70%) will do more reps. 

Do a really good warm-up – this is vitally important. A minimum of 10 mins to include cardio and light sets of the movements, building up to your working weight. 

Once you are ready, remember that you only have one shot with one set so challenge yourself, focus, and make it count. It should feel like you are unable to complete another rep by the time you get to the end of the set. (That said, it is equally important that every rep is technically correct – no contorting into strange shapes to squeeze one more out). 

For those with more experience, you can have a partner spot you for the last couple of reps to take it to a forced max, as long as your position remains intact.

Lastly, remember that the tempo is key. For these two weeks, it will be 4 seconds eccentric and 4 seconds concentric for the back squat, OHP, bench press, pull-up/chin-up, and deadlift. (The accessories will now change to a faster tempo so that you can increase the load from the last few weeks). 

Day 1

A. Back squat 1x 6-12 Tempo: 4040 (4 secs eccentric and 4 secs concentric). 

B. OHP 1x 6-12 Tempo: 4040 (4 secs eccentric and 4 secs concentric) 

Accessories – see notes at the bottom of this post. 

Day 2

A. Bench press 1x 6-12 Tempo: 4040 (4 secs eccentric and 4 secs concentric) 

B. Pull up or chin up 1x 4-8 Tempo: 4040 (4 secs eccentric and 4 secs concentric) 

Accessories – see notes at the bottom of this post. 

Day 3

A. Deadlift 1x 6-12 Tempo: 4040 (4 secs eccentric and 4 secs concentric) 

Accessories – see notes at the bottom of this post. 

Notes

For ease of logistics, your accessory exercises will remain the same for these last two weeks but you will speed up the tempo so that you can increase the weight.

For each class select 3 or 4 accessories from the list of options on the whiteboard and complete 5 sets of 6-8 reps with a 2-3 sec eccentric and a fast powerful concentric. 

After the completion of this six-week phase, we move on to a strength program to complete the first full cycle since returning from lockdown.

Well done on your achievements so far. Enjoy and carry on.

G.P.P training program 19-25th July

Posted 18th July 2021 by Josh Schouten

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

 

(more…)

G.P.P training program 12-18th July

Posted 11th July 2021 by Josh Schouten

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

 

(more…)

Mobility – July programming

Posted 6th July 2021 by Anthony Masters

Hello guys,

Quick information about what to expect in each week’s class during this month. There will be a shift of focus, from big joints to smaller joints, so looking at joints such as wrists, elbows, ankles & knees. Working these areas we will then integrate them into more common positions like the squat & handstand/ overhead position. This will help give a bigger picture as to how well working these areas helps towards more bigger movements. Last week of the month will have a spine focused class with lots of takeaway exercises to add to your routine. (more…)

Gymnastics – July programming

Posted by Anthony Masters

Hello folks,

Quick information about this July programming, transitioning from the past 2 months of structural balance work (keeping injury free & building base strength), we are now working on a 3 month straight bar muscle up & handstand push up phase. 

What is a bar muscle up? Look at this video, there are many ways this can be done, and we will aim to teach a few common variations for you to find out which you may prefer and feel suits you etc. (more…)