Man in Black
Focus: Balanced Work Capacity and Strength
This 8-week cycle is a bit of a departure from our normal programming style. It’s the first ‘balanced cycle’ where we will train equal parts strength and work capacity, instead of a focus on one performance attribute while maintaining the other. Also, we’re only going to train 4x/week during this cycle. Wednesday is programmed as a rest day due to the intensive nature of the strength days on Tuesday and Friday.
The strength progression includes some classic hypertrophy work, focused on the posterior chain via the deadlift. The progression has two 4-week blocks in this cycle, and will continue with a final 4-week block in the cycle which will follow Man in Black.
The first block of the progression starts with 5x15 rep scheme on Tuesday’s and Friday’s, building load incrementally. The second block lowers the rep scheme to 5x10, but increases the load.
The loading is percentage based - you’ll see an assigned percentage for each lift. This percentage should be based on your last 1 Rep Max, or a approximation of your 1RM. Use the first week to play around with the loading. We rarely use strength rep schemes this high, so the end-state is to use a weight that challenging, but still able to complete all rounds and reps with perfect form.
We’ll use a similar rep scheme for our upper body work with varying exercises to continue to develop our upper body pushing and pulling strength.
The work capacity assessment is based on the Devil Press and Touch Jump Touch’s. You’ll assess at the beginning and the end of the cycle. The other work capacity efforts will focus on developing the traits of the demand of those movements. This is a tough assessment - we assigned a 15lbs dumbbells for females and 25lbs dumbbells for men, but scale the weight according to your capabilities.
As always, we’ll grind through Trunk Strength circuits following the Work Capacity efforts. These are great accessory movements to develop your pulling strength throughout the strength progression. Don’t skip them!
Weekly Break Down:
Mon: Work Capacity + Trunk Strength
Thurs: Work Capacity + Trunk Strength