For anyone living under a rock... Expect to see Thor around Margaret St this coming week...
We hope everyone enjoyed the deload week and took the time to allow their body a chance to recover.
Big fist bump to all those punters that braved the 5km run Friday. I know it is not generally the most exciting workout from a coaching and a participant perspective. But it is good to push ourselves outside of our comfort zone and do things we don’t necessarily love doing.
Straight back into it this week. Wednesday we will be spending some time of toes to bar kipping technique with some toes to bar included into the workout. Also there is a reemergence of the American Kettlebell swing. Looking forward to seeing how all hard work you have been putting in getting those midlines firing plays out during this movement. There will be some tempo squats this week - tempo is a great way to help build stability through the midline - think of our catching position for the squat clean. Make sure you partner up and we see some good quality movement.
Friday, we will be doing ‘Cindy’. For those who have been working hard on their strict movements, this is your opportunity to put your hard work to the test with a longer strength endurance piece.
We will be also modifiying the rep scheme to 3-6-9 for those who have their strict pull up, put struggle with the quantity kipping required. This is a great option to have some success linking those kipping pull ups together, and reduce fatigue during the push-ups. As with all our kipping movements, you are required to have at least 5 strict pull ups before we load your shoulders with a kip. This will help decrease your risk of injury to the shoulder girdle.
Just a couple of points that have been brought up recently - Why are the rep schemes for Base sometime less than General. Base and General are two completely different strength programs designed for different strength outcomes. General we are looking at hitting heavy weights, to help increase maximal strength. Maximal strength numbers hover between 1-5 reps so we cycle through these numbers throughout the strength cycle. It is a great option for those who have been training over 6 -12months.
Base is working on hypertrophy – so loading those muscle for longer periods of time and increasing our time under tension. This is great for those just starting out or those that have reaches a plateau in their strength numbers. BY working larger sets, we help to build those little stabilizing muscles, as with any periodised strength program as the weeks progress you will see a decrease in the reps- however we are expecting to see an increase in the weight that you have been lifting from the week before. It is a great way to stay safe and build stability throughout our conditioning pieces.
These programs aren’t designed for you to chop and change week to week. If you are teetering between base & general you will not get the strength progressions that you are looking for. Each program has different benefits, if you aren’t sure which one you should be on. Please come and talk to one of the coaches.
Who is wanting to get better at their gymnastic movements!? There are some fun things we can do with gymnastics. As we have taken a step back to basics with our strict movements and trying to build midline stability, don’t forget to help better those skills and see improvement sooner we would love to see you at Gymnastics Class Wednesday, 6:30pm Adelaide street. Joel also runs a tech workshop every Saturday which focuses on getting basic movement patterns such as kipping for Handstand Push-ups, muscle ups, toes to bar and pull ups. These are skills that we need time to practice and workout. We don’t always have that time in our regular classes, so if you are desperate to improve your gymnastics skill- these classes are where the magic happens.
Anyone suffering from any injuries at the moment. Can you please chat to Brooke. She will help to create a program for you that will see you getting back into class. She can also talk to you in regard to therapy options or rehab exercises to help get you back on track faster.
I'm busy working on my blog posts. Watch this space!