Q3 Overview
Rock & Roll baby! Q3's Summer Program and Schedule has arrived. If you haven't noticed by now, I love all the programs we do and all the quarterly themes and just like Tom Brady, when asked which ring is his favorite, "the next one", this quarter is my favorite.
Why is it my favorite? It's my favorite because it blends the proactive approach of preparing for the fall with the living in the moment by capturing the summer. It's a true, Tale of Two Cities. The Yin & the Yang. The programming all year long, always address health as a baseline, but this quarter really hits both performance and aesthetics. Preparing for the future and looking awesome now. You'll be able to tell this quarter is different because of how full the workout card is when you view it. You'll feel the difference because of how much you accomplish in 60min which will leave you feeling so proud of your physical being and effort. "Hot damn, I'm awesome. Look at what I just did", is something you probably will say to yourself (joke).
It's also the only quarter that has 4 phases. The only quarter with the full DB Complex, a perennial member favorite because of how much it transforms your body and how much more powerful and athletic it helps you to become. The only quarter with body part finishers (lower body, upper body and core). It has push ups on both days and sometimes 2x in a workout. It has gymnastics moves too. It's by far our most advanced programming of the year.
Simply put. It's fun, interesting and effective. It's also safe and lets you choose the best progressions for you.
2 Mindsets
This is recycled from 2021. Here are 2 summer mindsets I'd like you to consider.
1. Work + Rest = Success, not Work Hard / Play Hard.
Do you need a break because you maxed out your bandwidth during the 1st 6-months of the year? If yes, then have fun, play hard, recharge and do it in a way that rejuvenates you with minimal to no cost. Show up to September recharged and ready, not recharged and regressed.
2. Off Season.
You know I love sports and summer reminds me of the off season from school and sports. I had always viewed it as a time to have fun with my people, make money and get better.
The get better part is the part I want you to focus on. I loved to plan and take action. What happened this past year, season, semester, that I can reflect on and learn from and what do I want to do next semester, school year, fall and/or season and how can I prepare for it now.
Then I'd take action towards it during these "quieter, low expectation months".
Mindset Summary
This quiet of the summer can give you space to reflect, plan, get better, recharge and have fun!
Translation. Use this time to reflect, recharge and get better! Come into September refreshed, filled with stories & memories and peaking for fall!
Q3 Themes
Beach Season #2, summer & fall sports and peak for fall races!
You're going to work hard and smart with your movements and on your body and you're going to feel body confident and become more capable and resilient to do more in life, work and sports. And you'll be able to be the sherpa at the beach or lake (wink) and move the heavy stuff as you declutter and streamline your life to have less friction and more speed.
When you play sports, you'll have a bigger tank & motor, more fluidity with your movements, better durability, stamina and recovery. You'll be faster & stronger, allowing you to enjoy your participation more because of the advantages you've earned through training.
Great sports to consider for the summer are baseball, softball, tennis, golf, pickle ball, ultimate frisbee, lacrosse, volleyball, swimming, cycling, running, track, triathlons, kayaking, canoeing, kiteboarding, paddle boarding and surfing. If you trained with us in the spring, you're in shape to show up and play, but you may not be skill specific in shape if you haven't practiced.
Great sports to consider preparing for the fall are flag football, soccer, track, fall baseball, volleyball and golf.
And in New England consider training for a race that starts in late September / early October when the humidity is gone and the temperature is cooler. If you train all summer through the heat & humidity, you'll build up stamina, work capacity and tolerance to discomfort, so when the weather drops, you'll feel faster and be able to perform harder for longer.
Bereavement Make Ups
The below list should cover all the remaining days I need to make up for taking time off to be with my dad and family. Thank you again for supporting me. I am so grateful for it and to have found dates to make up for being away.
W, 5/1 a.m. will be made up, F, 7/5 @ virtual
Th, 5/2 p.m. was made up, M, 5/27 (Memorial Day) @ MC
F, 5/3, a.m. will be made up, M, 10/14 (Indigenous People's Day; a.m. only) @ virtual
M, 5/6, a.m. + p.m. will be made up, M 9/2 (Labor Day) @ virtual
T, 5/7, p.m. will be made up, T, 7/9 @ MC
W, 5/8, a.m. will be made up W, 7/10 @ virtual
Th, 5/9, p.m. will be made up, Th, 7/11 @ MC
F, 5/10, a.m. will be made up, F, 7/12 @ virtual
M, 5/13, a.m. + p.m. will be made up, M, 7/29 @ virtual*
Th, 5/23, p.m. will be made up, T, 7/30 @ virtual**
F, 5/24, a.m. will be made up, W, 7/31 @ virtual
*I have inquired about renting the MC and switching this from virtual to in person. If yes, and if there's interest in training in person this night, there will be an additional charge / person.
**Th, 5/23 was supposed to be in person @ MC, but I switched it to M, 5/20 @ MC. The M, 5/20 @ virtual was moved to Th, 5/23 (the day of the funeral) and needs to be made up. If the MC is available for a make up on T, 7/30, and if there is interest, I'll coach it in person, instead of in person, but there will be an additional charge / person.
Q3 Schedule
P7: June (6/9-6/28, 3 on, 0 off)
P8: July (6/30-7/31, 5 on, 0 off)
P9: August (8/5-8/23, 3on, 1 off)
P10: September (9/3-9/27, 4on, 0 off)
The summer phases normally are all 3 weeks on, 1 week off, which means 3 weeks of face to face coaching and 1 week of empowerment where you train on your own. However this year due to bereavement make ups, we'll train 11 weeks straight and then have a summer break the last week of August (8/24 to 9/1). The September phase is 4 weeks long and is part of a 16 weeks straight stretch of training to finish the year. This is serious momentum and as Eminem says, "can you capture it"?
Q3 No Training Dates and Empowerment Week
P7: 6/19 (Juneteenth), 7/4 (4th of July)
P8: 8/1 and 8/2, summer break #2 (remaining days)
P9: 8/24 to 9/1, summer break #3
Try to plan to be off, when we're off and on, when we're on. If you're away when we're on, is it possible to train with us virtually while away? It would be real special for you to get in a workout while away, because you would give 100% of your primed self to your vacation and that would be super special and amazing for you and your people.
Phase 7
P7's theme is strength. You're looking to get stronger. We'll dial the weights back down from phase 6's 30-50% to phase 7's 20-40% bodyweight for total DB load, however we're increasing the skill level of many exercises, so there will actually be very few exercises in which you're using heavier loads.
Strong vs. Fast
Strong days will be the white columns on the workout cards, days 1, 3, 5.
Fast days will be the gray columns on the workout cards, days 2, 4, 6.
Strong days = 20-40% BW
Fast days = 15-35% BW
Strong Reps: e.g. 6 reps; you should feel like you could get 7, maybe 8, but not 9.
Fast reps: e.g. 6 reps; you should feel like you could do 6 reps very fast and could do 9 or more reps easily.
Strong days we work hard to build muscle, get stronger and get better. You should feel tired and invigorated afterwards.
Fast days we work to recover our Central Nervous System by moving fast with lighter weights and easier movement levels. You should feel energized afterwards and like you could have done more.
DB Complex
Most everyone loves the DB Complex. It's fun. If you like lifting weights, if you like the feeling of your muscles burning, the challenge of practicing full body skill movements in which you feel powerful, you'll love these 5 exercise strung together. We'll continue with 1 rep every 4 seconds, so everyone can move at the same time, which is beautiful to watch and easier to coach. Then we'll do the cat + camel and the shin / heel sit neck mobes after.
Conditioning becomes Finisher
These are muscle building finishers vs. conditioning finishers. You'll get to count cardio minutes for the leg day, but not the beach muscles (upper body) or core days. The focus on targeted muscle building will have a metabolic effect, so you could in theory get more muscle definition in the specific areas pending nutrition, hydration, sleep & recovery, cardio, etc...
Day 1=Legs
Day 2=Beach Muscles
Day 3=Core
