Hi Friend!
Happy Sunday to you! Today Will, Julie T, Andra, Nishaat and I had a great start to our day with a little stretch & sprint at the Mackenzie Center. Short, sweet, sweaty and energizing!
Tomorrow, we start P12's Strength Phase and it looks awesome on paper and I'm very much looking forward to teaching and training it.
Q4
Reminder, Q4 is a 3 phase quarter and we have 8 weeks straight of training to finish our year before our 2 week year end break. Our Q4 themes are to be Winter Sports Ready and to Peak for Holiday Hotness.
Winter Sports Ready to me means helping you peak for winter sports like skiing, snowboarding, cross country skiing, ice skating, ice hockey, snow shoeing, basketball and snow shoveling. It means helping to prepare you for common movement patterns and energy systems those sports require and to reduce your risk to common injuries that happen in those sports.
Holiday Hotness to me means, peaking you aesthetically for holiday parties that come between Thanksgiving and New Years Eve.
We'll do this by training Hypertrophy in Phase 11, which meant pumping up your muscles to help reduce your injury risk by promoting muscle, tendon, ligament and joint resilience and durability. Think of atrophy, when someone is frail, brittle, weak, flacid, hunched, slow, tired, and then imagine the opposite: strong, vibrant, fluid, commanding posture, energized, durable. That's hypertrophy. Many people who love weight lifting love to live in the hypertrophy phase because of the pump.
This coming Phase 12, will be a strength phase. Here we'll challenge you with higher skill levels, heavier loads and fewer reps. Your muscles will get even more dense (harder), while the cross sectional area of the muscles actually decreases a little (lose inches) and you'll gain even more confidence as you break through barriers and build up stamina. You'll stand even taller and have more energy.
Phase 13, will be a peaking phase. This will be much like September in which we dropped the skill level and weights and focused on hitting rounds and reps goals and moving fast the entire work set. This will have a short term hypertrophy effect on the muscles, but it won't last long, maybe 24 hours. Afterwards, it'll leave you leaner with more muscle definition. Performance wise it'll challenge your anaerobic endurance, strength endurance and power endurance. You'll feel winded a lot during the phase as we transition from slower work sets in P11 and P12, to very fast work sets. The self-limiting factor this phase will be moving fast and moving fast again and again, set after set.
This phase will compliment under rested days because the skill level and loads are easier, so it's less taxing and it'll help to energize you more. Anaerobic Interval Training will use stored muscle glycogen for it's main source of fuel so if you choose to participate in the joy foods and drinks of the holiday season, the workouts will help to use those nutrients and energy sources during the workouts and leave your metabolism higher at rest while you recover.
It'll also help with any bloating that happens from consumption, because of the high amount of sweat you'll produce through the high intensity workouts, leaving you more photogenic for all the fun selfies you'll want to take.
There's something for everyone over the next 2 phases. The DB Complex exercises stay the same, while you'll notice a decrease in reps (3 & 6, from 4 & 8), so you'll want to increase your weights 3-10 lbs. / hand. We'll continue with strong & fast days to push forward with intensity and volume on our strong days and back off and focus on speed of movement and recovery for our fast days. There will be increased loads this phase for those who love lifting heavier weights and being challenged skill wise and then we'll drop the loads in December and focus on moving fast.
Phase 12 - Strength
I think for some of our members, they get confused and maybe offended when I say we're in a quiet period, because their work feels so full. I guess, I mean quiet in the social obligations, big personal travel, personal events sense. People's personal lives tend to quiet down during the week days now that routines have been established allowing more time to focus on work, training & routines, with fewer personal distractions.
So if life stress goes down, training stress goes up, and this is a big 4.5 week stretch to get work done, before Thanksgiving and the holiday season start. Time to make change happen!
DB Loads, Phase 12 - Strength
A#1: DB Load = 35-55% BW (strong)
A#2: DB Load = 20-40% BW (fast)
A#3: DB Load = 35-55% BW (strong)
A#4: DB Load = 20-40% BW (fast)
A#5: DB Load = 35-55% BW (strong)
A#6: DB Load = 20-40% BW (fast)
It's a new phase, so week 1, your goal is 1 full round for each circuit, I'll be teaching and demoing more, you'll be watching more and doing less compared to last week. It'll serve as an unloading and/or taper week for you, so you'll recover faster while maintaining your fitness and athletic qualities and enable you to concentrate and learn the structure and movements we'll be working on the next 3 months. Week 2, we'll aim for 1+1 rounds, week 3, 2 full rounds and week 4, 2+rounds.
Also, on strong days consider using more weight. More weight than the last strong day and maybe even more weight on the 2nd or 3rd set.
Veteran's Day - Friday, November 11, 2022
No classes. Take a rest day or use a recording to get an extra workout logged on your workout card. Definitely get a jump start on your cardio minutes.
Holly Harvest Fair, Th, November 17, 2022
Sacred Heart Parish, the church, who Mackenzie Center belongs to has an annual event, The Holly Harvest Fair, that requires a couple of days of set up. This means, we'll be virtual this evening. I have asked about swapping days, Thursday for Monday, and Marisa says its a go.
Here's the Schedule for the Week of Nov 14
6:30pm, M, Nov 14 @ Mackenzie
6:30pm, T, Nov 15 @ Mackzenzie
6:30pm, Th, Nov 17 - Virtual
P12, Zoom Links
6:00am, M / W / F
https://us02web.zoom.us/j/908612251
Meeting ID: 908 612 251
Passcode: 4for4
9:00am, M / W / F
https://us02web.zoom.us/j/364600271
Meeting ID: 364 600 271
Passcode: 4for4
6:30pm, M's only; T / Th @ Mackenzie
https://us02web.zoom.us/j/271737590
Meeting ID: 271 737 590
Passcode: 4for4
P12, Workouts Cards & Recordings
P12 Zoom Recordings
Static Stretch Recordings
P12 Workout Cards - Extra
P12 Workout Cards - Virtual
