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Fitness Program for Feb 1, 2016
The new cycle for the Fitness and Bodybuilding programs at San Diego Athletics will begin on Monday February 1st. These articles will answer all of your questions about the specifics of the program, and take you day by day through your training for the next few months.
The Fitness program is changing drastically! The biggest change is reflected in the Monday and Tuesday training. I will break it down day by day, and discuss the specifics of each training day in order.
Mondays:
The first day of the week is now a big strength training day. We will be performing 5 different strength movements. Don’t worry all you conditioning junkies – this is now the only true “strength” day, and the other four days of the week will prioritize conditioning in a number of different variations.
For the Fitness classes, the rep scheme will be the same as the bodybuilding program. It will be a 12-9-6-3 or 12-9-6-6 approach for all lifts. Please see the details of this as described in the write-up for the bodybuilding program. The Monday programming will look like this:
A1. Vertical Pull (Pull-up variation – use bands/assistance as needed)
A2. Vertical Push (Overhead press variation or Dips)
B. Squats (Back Squat or Front Squat)
C1. Horizontal Pull (Bent-over Row variation or Ring Rows)
C2. Horizontal Push (Bench Press variation or Push-ups)
Tuesdays:
Tuesdays are now a time to work on many of the more advanced and complicated movements. These workouts will generally be performed in the format of a 30-minute EMOM consisting of 5-6 different movements.
It’s an opportunity to get coaching and perfect technique points on movements like Overhead Squats, Snatches, Cleans, Jerks, Muscle-ups, HSPU, TTB etc…
Each day will begin with 15-20 minutes of positioning work and instruction on proper form for the movements that will be part of training that day.
As the athletes work up in weight, the coaches will be there to ensure proper movement patterns. The 30-minute EMOM is a deceiving beast of a workout and will tax your cardiovascular system substantially – but it also provides a 40-second rest for on each minute, which allows you to enter each set semi-recovered and put prime importance on technique improvement.
Wednesdays:
The focus for Wednesday’s will be on Energy Systems training. This is where we strategically work through the different time domains.
You will see everything from a 20 min AMRAP to workouts that are 1 min on and 1 min off for a long time. The in-between areas will have a series of 10 min AMRAPS, 5 min AMRAPS, 3 min AMRAPS, 2 min AMRAPS etc…
The majority of these workouts will be with lighter weight and high turnover movements, with substantial monostructural movements (running, rowing, airdyne, double-unders). Especially since this days comes on the heels of the heavy technical movements on Mondays and Tuesdays, the focus on more cyclical endurance training will be a welcome break for the body and mind.
Thursdays:
For those of you that were part of the gym in 2010 through 2012/2013, you will remember the Thursday programming. We are now reverting back to this model, for this cycle. Thursday workouts will be a bit longer and slower conditioning, with focus on bodyweight movements and getting a good sweat without inducing excessive fatigue. Sometimes these will be team workouts, which also adds an element of fun and community. Both the Fitness and Bodybuilding classes will share this day. Olympic lifting class will remain unchanged, and will occupy the 6am, 12pm, and 6pm time slots. Gymnastics will continue to take place at 7pm with Lindsay Renteria.
Fridays:
The focus on the Friday training will be on developing balance, coordination and working on skills. Similar to the Tuesday programming from this last cycle, we will work on single limb movements, as well as proper positioning and technique on strict gymnastics movements (Handstands, Ring-work, etc…).
Saturdays:
Saturdays remain unchanged. This work will generally consist of a small strength cycle followed by a longer conditioning piece. Both Bodybuilding and Fitness will share this day, as well.
Closing Thoughts
Both the Fitness and Bodybuilding programs are advancing in a manner that we are extremely proud of. It is an incredible thing to see our athletes progress to the point that we can apply these concepts of “freedom” into some of the training, while still encompassing the aspect of group training in an intelligent and comprehensive model. The Tuesday stuff is going to be really cool, and we are excited to be able to spend the time to instruct and teach you all some of the more complicated movements that have been relegated more to the CrossFit program. As always, if there are any questions, we are glad to help!
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