During the month of September we’ll be introduced to new benchmark workout. Oftentimes, athletes want to know what is the “focus”, but the most efficient programming is achieved by using a concurrent model of fitness in which we work on improving all aspects of fitness simultaneously.
This approach is particularly effective in a group setting. So the short answer to “what is the focus” is that we are improving all aspects of fitness 365 days a year. Essentially becoming more well-rounded to handle a variety of tasks, and improve individual limitations.
Performing set cycles of work neglects many aspects of fitness and will not lend itself to your overall goals; this is why we use a set template of programming, rather than random events spread out during the week. A set template also allows for proper central nervous system recovery.
It’s important to not underestimate the value of “low-demand” work. Adding stress on top of stress will take you further away from your goals and likely lead to over training. If you see particular training days that don’t look as “sexy,” don’t be fooled, as this work is incredibly valuable. Lying dead on the floor after every workout is not the goal, so higher-threshold work is carefully managed in this plan.
Lastly, HAVE FUN! Don’t be to hard on yourself each session, Listen to your body and the rest when you need to. Remember sometime Less is MORE!
What To Expect This Month
Max Effort Variations
Overhead Squat 3RM
Front Squat, 2RM, 1RM
Shoulder Press 1RM
Hang Clean 1RM
Push Press 2RM
Bench Press 3 RM
Dynamic Efforts
Power Clean and Jerks 2RM
Max Height Box Jumps
Max Distance Handstand Walk
Tire Flips
Conditioning Benchmarks