Awesome work for 2013, I think I’ve seen substantial PR’s from almost everyone that has been coming consistently for the past 8+ weeks. We will be testing next week (Dec. 17th & 19th) as the Christmas Holidays are shortly thereafter. No lifting on the 24th/26th/31st for obvious reasons otherwise lifting will be as per usual. The next cycle will begin on Jan. 7th, there still will be class on the 2nd (we’ll do some light lifting) but I figured I would let a full week of recovery from the holidays until starting the next cycle.
Preview for the next Weightlifting Cycle for 2014.
2 sets Rule: I am instituting a rule that you must successfully complete two sets in order to increase the weight in any given lift. This will help you get a good warm up for lighter weights, get volume in for medium weights, and ensure consistency at heavy weights. I would rather see you complete two lifts at 90% then fail four attempts at 95%.
Cycle Length: The cycle will last 8 weeks. We will likely repeat the cycle 2 or 3 times. Changes will be made on the fly if required.
Sets/Reps/Intensity/Time: similar to the current program, number of sets & intensity (percentage of 1RM) will not be provided. Instead, a time allocation per movement will be listed, go as heavy as possible keeping form/2 set rule in mind. Please stick to the time allocations otherwise you will likely neglect a portion of the workout. If you are struggling with a movement, attempt after attempt will not solve the problem, working on a different but related movement may help you push through that plateau. I’ll be setting up the timer again at the beginning of class to help you stay on track.
Groups/Program Design: Most regulars will be in the Consistency or Intensity groups, ask me if you are unsure. Each group has been designed to flow into the progressive group building upon foundational movements.
Mechanics Group – designed for beginners or athletes with severe mobility issues. The first 2 weeks focus on getting the athlete prepared to be the OHS & FS positions, dynamic movements are limited to the Snatch & Clean Pull, the full Olympic Lifts will omitted at this stage. Weeks 3-4 will have the athlete begin to transition into the bottom of the squat dynamically and the power versions of the Olympic lifts will now be introduced. The final 4 weeks will have the athlete work on the Pull to Full Movement complex mirroring the beginning of the Consistency group.
Consistency Group – designed athletes that have no issues with mobility but still need some assistance with making their lift more ‘consistent’ and identifying the weakness during the movement. Weeks 1 to 4 will have the athlete utilize the Pull to Full Movement complex to reinforce movement patterns and establishing an efficient bar path. During this time and athlete will be exposed to accessory lifts that will expose the weak part of the lift – the squat, the pull, or the jerk. Weeks 5 to 8 will have the athlete only perform the full movement and based on what accessory exercises proved to be most beneficial the athlete will choose their accessory lift, this mirrors the Intensity group.
Intensity Group – designed for intermediate athletes. No real changes from the current cycle other than I would like people to choose a weakness to focus on for the entire cycle, don’t jump from one to another unless you have good reasoning – your previous weakness is no longer the factor holding you back or injury. If you struggles with squatting the weight up, choose either front squat or back squat as your weakness training, don’t put in pulls just because you don’t want to squat.
If you have any questions or concerns please feel free to send me a message of talk to me at the gym.