Hi Friend,
Happy Halloween!
We're 2 strong days into our next phase and so far so good. All the phases are exciting because they have different themes, structures and purposes. Phase 12 is exciting too. I hope you'll enjoy learning about it and participating in it.
Phase 12 Links!
Here are links for your convenience.
Q4 Overview
(do these themes resonate with you?)
Phases:
Phase 11 (hypertrophy): September 30 to October 25 (4 weeks)
Phase 12 (strength): October 28 to November 22 (4 weeks)
Phase 13 (peaking): November 25 to December 20 (4 weeks)
12 Weeks Straight of Training, which was preceded by Phase 10's 4 weeks straight of training for a total of, yup, you guessed it, 16 week straight. Lots of momentum.
Life Stress Goes Up, Training Stress Goes Down
Late September to Halloween is our Fully Scheduled, Flow State & Busy Period.
Halloween kicks off the beginning of being overscheduled.
Thanksgiving to end of the year tends to be the fully over scheduled season.
So we come out strong and gradually taper as the year goes.
Total DB Training Loads
P11: 25-45% BW (strong), 15-35% (light & fast)
P12: 35-55% BW (s), 20-40% (l&f)
P13: 20-40% BW (s), 25-45% BW (s+1), 35-55% BW (s+2), 15-35% BW (l&f)
Alternating Periodization vs. Undulated Periodization
Alternating Periodization would be alternating between strong and light & fast days.
Strong Days = A1/B1, A3/B3, A5/B5
Light & Fast Days = A2/B2, A4/B4, A6/B6
We do this in Phase 11 and 12.
Undulated Periodization would include more variability
Strong Days: A1/B1
Stronger Days: A2/B2
Light & Fast Days: A3/B3
Strongest Days: A4/B4
Light & Fast Days: A5/B5, A6/B6
We do this in phase 13.
Density Circuits vs. Interval Circuits
Density circuits are used for building muscle and strength.
Interval circuits are used for metabolic strength and conditioning.
A difference between the two is that you can get much stronger using density circuits and you can get much leaner using interval circuits.
Density circuits allow for greater rest and individuality of effort because it's a bigger block of time to do your work in.
Our interval circuits provide incomplete rest and have set start and stop times in which you try to work during the work time and rest or rotate during the rest time.
The greater rest and individuality of a density circuit allows you to choose harder levels and weights and go at your own pace, building greater proficiency while you rest as much or as little as needed.
The interval training circuits means you go, when it's time to start even if you haven't fully recovered and stop sometimes before you've completed what you want to complete.
Because the interval is controlling your maximum capabilities, you often can't do as much work as if you had unlimited work and rest times.
The density circuits are perfect for phase 11 and 12, when we're trying to hypertrophy (condition your muscle, bones, tendons and joints) and build strength to better handle the stress of the new movement patterns we'll be training to prepare for winter sports and the common injuries associated with participation in those activities.
The interval circuits are perfect for both peaking you aesthetically and conditioning wise for the coming holidays and sports seasons as well as complimenting the life demand of becoming fully over scheduled.
It does this by introducing burst activities which are consistently more energizing, putting a ceiling on how much volume you can get (there is only so much work you can do within the time constraints of the work interval, plus only so much work you can do with the insufficient recovery). These are metabolically demanding workouts. You burn a lot of calories during and after. They're also more energizing during and after. Both of these benefits compliment peaking for holiday hotness because they help you present better aesthetically, energy wise and recover from participation in consumption, plus they're "easier" workouts, but that is debatable.
From a performance standpoint, I always want you to be strong & fast and fast and strong, so using the interval circuits in our peaking phases allows us better ensure that. If you were in high school, college or your early 20's, we might not use intervals in a full peaking phase and we might instead use a density circuit for most of the peak. These demographics recover faster, have fewer roles and responsibilities and are typically in their primes hormonally speaking. Everything tends to happen much more easily for them, so they might not need the same things as CYBBC's demographics to peak and can instead focus on continuing to push the ceiling using density circuits even if they're burning the candle at both ends during a fully over scheduled period.
Phase 12:
All phases are exciting for their differences and how they compliment each other. This phase is very exciting for me and I hope to help build your appreciation of it.
It's exciting because:
you're going to get stronger
you'll do more skillful movements.
you'll have more muscles,
more muscle definition
things will become easier for you,
your identity will continue to change
your confidence will grow
your athletic performance will enhance
you'll continue to feel better
Stronger:
If you need to carry lots of bags and boxes
Pull kids on sleds
chop or carry wood
shovel snow, build snow forts, climb hills after sledding
move around easier
climb stairs easier
Skillful Movements
Double bounces are fun, whether it's zig zag hops or lateral skaters
the gym conditioning and @ home conditioning are fun
Curl Up to Half Kneel is hard and fun
High Plank Body saws are hard and effective
Bent-Over Split Stances are challenging and make your back & shoulders stronger
Hop Scotch Squat Jacks and Foot Fires are cool and fun and applicable to sports
MB chest throws with a shuffle and Back to Wall Throws are cool, fun and also applicable.
More Muscles & Muscle Definition
you lift weights, you make time to train, you show up, it's fun to have muscles
you like to look good with clothes on and off
you like to have tone, firm, solid muscles and curves
Things will become easier
when you're physically capable you can do stuff independently
it feels like winning and you win more
you're in better shape, you can do more, more often and better than before
you begin to expect success and success follows (eventually) and compounds
Your identity will change and your confidence will grow
you're less afraid or not afraid
you take risks
you're bolder
you think, why not me. I can do it.
people say, "you can do it, but not me, I'm not like you."
you do things others won't do and you achieve things others won't get to achieve
you build your life around being successful, high performing and recovery
your attitude changes. you're more positive, hopeful, can do.
your more adventurous
you're less shy
you say no more and say yes more
Your athletic performance enhances
you pick up a sport as a hobby and outlet
you get better at your sport
you can play and/or participate more often
you geek out over the data
you get refocused on your training b/c now you see how it impacts your sport
you set a lot of PR's
you continue to invest in yourself because it's working
you upgrade your gear to keep getting better
your nutrition plan changes
life gets even more fulfilling
you
You continue to feel better
you start noticing distractions and take them out
you more easily prioritize your sleep and recovery b/c it feels good and compliments everything
your nutrition plan gets even more specific to you and your goals
you build a recovery dream team, so you heal faster from stress
you master the tricks your coach is always teaching you because it works
your happier more often
Phase 12 in a Nutshell
Weights go up.
Reps go down.
Intensity goes up.
Volume goes down.
Rest periods go up.
Total work you can do goes down.
Muscles grow.
Clothes get looser.
Initially you're more tired.
Eventually you're more energized.
Phase 12 Warm Up & Cool Down
