Hi Friend,
Happy Monday to you! I hope you had a fun and restful weekend and you feel recharged and excited for a new week ahead.
The reason this is a "Take 2" email is because I decided to write Phase 3 at the same time that I wrote Phase 2 (SURPRISE!), however I attached the phase 3 pdf's and recordings folder instead of the phase 2 pdf's and recordings folder. Oops! Below are the correct links.
I want to be the coach who not only solicits user feedback, but actually acts on it as we're in this together. So please keep sharing (and consider actually printing out and using the workout cards as they'll help you get better because you'll be tracking your progress in real time).
Phase 2 Links
Zoom Link (thank Pete)
P2 Zoom Recordings Folder
extra pdf
virtual pdf
Stretch Only Video
Stretch pdf
Stretch & Sprint pdf
Phase 2 Overview
Q1 Themes: Weight Loss, Pillar Stability & Spring Sports Ready continue.
P2 Themes: Fast & Progressions.
Total DB Load stays 15-30% BW
Progressed Simple Movements
20:20 Interval Work Sets for Strength also Stays
Basic Planking Levels Get Progressed
Continue to Aim for Near Full Workouts From Day 1
Insider Trading
Are you feeling energized? Hopefully you're noticing that each workout and each week you're gainer more energy and feeling more optimistic. If you can imagine this compounding workout by workout and week by week, then you might be able to imagine how you'll feel mid-March heading towards Q2, April and spring. Buy stock in you!
Progress the Program as you Progress
I mentioned in class that the collective membership has leveled up, so I'm going to progress the programming of simple exercises a little sooner than anticipated, which is going to impact the programming for the rest of the year. You noticed it last phase on the 4 point stability when I had you doing rocking planks, planks w/ alternating knee flexion and straight leg hip abduction reps on the side plank.
You'll see it this phase, though you may not notice it. A Concrete example would be progressing you from split squats to Towel Goblet Reverse Lunges. Normally I'd encourage you to do a DB Goblet or a 2-DB Goblet Split Squat in Phase 2. Instead I'm going to challenge you with a more challenging movement that you may be able to keep the load low on and still move fast. Fast and simple to accomplish our quarter goals.
Week 1
Train as hard or as simple as you feel like on any given day. Progress as you feel ready on any given day. Feel good, have fun, get energized.
Week 2
You should be feeling even better than week 1 and ready to progress even more. Level up, add more weight and/or increase your resistance even if it's only 1 exercise, set or round. Keep training fast!
Week 3
If we got 4 rounds in either of the 1st 2 weeks you may be feeling a little tired and that's normal. Consider taking a step back with level, reps and/or resistance until you feel fresh again. If you feel fresh and/or when you feel fresh go for the reps I suggest and get your personal records.
Week 4
If your:
...life is good. High Five yourself. You rock. You might do level 3-4 (is there such a thing) or you might say, "hey Mike! I need a challenge, what do you got for me?". Won't that be fun.
It's always a great time to practice your nutrition plan and it's a really smart time to be practicing it when you're training as intensely as you are on your program. You'll feel, see and experience the health, body transformation and performance results faster and more poignantly.
Make it count. Follow the plan. Have fun. Rinse & repeat.
Q1 Schedule: Jan 2 to March 15 (10 on, 1 off)
7 weeks straight to start the year
off New Year's Day (1/1), MLK Day (1/15), President's Day (2/19)
Empowerment Week (public school winter vacation): 2/17 to 2/25
3 weeks straight to finish the quarter
Phase 1: Jan 2 to Jan 26 (4 on, 0 off)
Phase 2: Jan 28 to Feb 16 (3 on, 1 off)
Phase 3: Feb 26 to Mar 15 (3 on, 0 off)
Weekend Workout Schedule
I call them weekend workouts to preserve flexibility to do other cool stuff, but right now what's working are the stretch & sprints.
It's a great casada.
The stretch makes you feel good.
The sprint energizes you.
It's early in the day so you feel energized and good all day.
It's social as the virtual and in person, the 6am, 9am and 6:30pm all get together.
Sometimes there's breakfast / brunch opportunities to continue the happy hormone highs with your peers.
Dates:
7:30-8:30am, Sun, 1/7: Stretch & Sprint @ MC, Stretch Only @ Virtual
7:30-8:30am, Sun, 1/28: Stretch & Sprint @ MC, Stretch Only @ Virtual
7:30-8:30am, Sun, 3/3: Stretch & Sprint @ MC
