Subject: P13 Overview (Peaking, Anaerobic Endurance, Power Endurance)

Hi Friend,




Happy Sunday to you and fingers crossed for the Alves Family that tonight is our last night in the hotel and that our closing and moving into our new home all goes smoothly tomorrow.



Back to you.


How are you feeling? I hope you feel great, strong, in shape and ready for more and I also know that life happens differently for everyone so if you're feeling overloaded, managing hard things, not feeling in shape and feeling like you're out of your self-care and/or life routine, well that happens too.




Tomorrow is a fresh and every moment is a fresh start, clean slate. Use it when you can.




Phase 13 Overview

Here we go. You did it. Last phase of 2021. It'll be 4 weeks. It'll be fast and energizing. You're body for the most part is going to feel great, energized and you're going to be bright eyed and magnetic. You'll be ready for winter sports so far as being in shape goes, maybe not skills in shape, but conditioning in shape and you'll be peaking for holiday hotness, so you'll feel more confident as the weeks and workouts go by.




This phase is very dynamic, very athletic and uses some of our highest skill levels of the year and certainly of the quarter. This means it'll be very fun.




DB Load = 20-40%BW on A/B#1, 3, 5 & 6 for our light & fast days. 25-45%BW on A/B#2 and 35-55%BW on A/B#4 for our strong days.




We'll be doing 20:20's for our strength sets. We'll build up to 2 rounds. You'll aim for 4-8, 6-10 or 8-12 reps for most D1 & D2 and E1 & E2 strength exercises (see virtual card below).




Themes

Remember our themes for the quarter: winter sports and holiday hotness.

P11's hypertrophy and P12's strength themes got you stronger so you could do more in your sports, be more confident, more resilient and durable. P13's power endurance theme will get you in conditioning shape for the sports you choose to play, so you're not strong and slow, but strong & fast. Electric. Explosive. Reactive. Plus as a side benefit you'll peak for holiday hotness, whatever that might mean for you. For me, it'll mean I'll be more photogenic, leaner, looser (more flexible), taller posture, energized and cardiovascularly in shape (more dance ready on demand). Stuff I care about that you might not.




Now it's time to peak!




Schedule

P13: 11/22 - 12/18

Guest Weeks: 11/22 - 12/3

No classes: Th, 11/25 & F, 11/26 for Thanksgiving and Black Friday

*Possible Thanksgiving Day Family Workout, though with our move there is uncertainty. TBD

Saturday Stretch, 12/18

Year End Break, 12/19/21 to 1/2/22


P13, Warm Up & Cool Down

Get yourself a hoody & put it on.

Memorize the warm up & cool down.

Look forward to the easy, slow and gentle start of the warm up.

Look forward to making yourself feel better after a long day or tough training previously.

Look forward to engaging with your peers & me and have some fun, laugh and be loose.

And use your hoody to help you get into the zone and remember your why's.

Why do you make time for your self-care?



P13, Workout A - Extra


Team Gomez, Crowley and Vasi, do the Nordic Partner Hip Curls if possible in place of the 1-Leg Bench Hip Thrusts. They're very fun. Team Coyne and anyone else in person who feels comfortable to be touched and touch during the covid era, if you can find a partner (just ask), then I'd recommend trying the Nordic Partner exercises too. They're fun and they're extremely effective for building up strength, muscle and reducing injury risks in the lower body.


If you've got a pull up bar, do palms facing away pull ups in place of pullovers.


Paul & Diane and everyone in the gym we're going to do Back to Wall MB Alt. Shovel Throws. Very fun. Very athletic. Very explosive. Very core centric and skillful.


Curl Ups are now Get Ups. These are full body. Very fun. Lie down > Stand Up > Lie Down again.


Y-Raises are now 1-Leg.


DB Complex is lighter (generally speaking and except when it isn't) and with more reps (4 jumps, 8 BK-SLDL's).


I'm substituting Split Squat Jumps or Split Squat Scissor Jumps in place of hockey squats, for anyone who can do them and wants to do them.


Each week you'll try to get more rounds of the A & B Circuits and more reps of the D & E Circuits.



P13, Workout A - Virtual

  • Foot Fire Jump turn is 4 reps of 10x1.

  • You've got get ups in place of curl ups which is lying to standing to lying again.

  • Skaters are continuous. You finally get to do them. Have at it.

  • Bent-Over Y-Raises are 1-Leg (it shows Bent-Over External Rotations. That's a typo. Change it and do Y-Raises on Workout A and External Rotations on Workout B).

  • DB Complex is lighter (generally speaking and except when it isn't) and with more reps (4 jumps, 8 BK-SLDL's).


I'm substituting Split Squat Jumps or Split Squat Scissor Jumps in place of hockey squats, for anyone who can do them and wants to do them.


Each week you'll try to get more rounds of the A, B & F Circuits and more reps of the D & E Circuits.


I switched up the core exercise order in the conditioning to help keep it fresh.




P13, Workout B - Extra

  • Paul, Diane and anyone who trains in person, you'll do shuffle step MB chest passes x5e leg. FUN! Remember step, jump, step, throw.

  • Body Saws you finally get to do the tuck if you're in the high plank.

  • Linear hops or 1-leg hops moving forward are now continuous. Try to hop as high as you can.

  • Bent-Over External Rotations are 1-Leg. Let me see you how good you can balance.

  • DB Complex is lighter (20-40%), except when it isn't (25-45% and 35-55%), yet the reps are greater (4 by 8 for cleans and lunges respectively).

  • If you've got a TRX try to do 2-leg curl to bridge in 1 motion, pausing at top with bent knees and pausing at bottom with straight legs.

  • Do 1-Arm, 1-Leg Rows trying to get 8-12 reps per set.

  • Because the TRX Leg Curls is 2-Leg and the Rows are 1-Arm per set, we're going to do Push Ups instead of Floor Slides and add that to the Chest Press and Dead Lift to keep the circuits to 2 sets total for each exercise. You would do Dead Lift first, DB Chest Press (2-arms or alternating 1-Arm @ a time) 2nd and Push Ups 3rd, then repeat for your 2nd round.



P13, Workout B - Virtual


  • Rotating Squat Jacks means you can go in a half circle, semicircle or full circle while doing your squat jacks.

  • Body Saws now add the tuck if you're doing high plank body saws.

  • 1-leg hops are continuous and moving forward.

  • Y-Raises are on workout A. this is a typo. You'll do 1-Leg Bent-Over External Rotations x5e leg.

  • DB Complex is lighter (20-40%), except when it isn't (25-45% and 35-55%), yet the reps are greater (4 by 8 for cleans and lunges respectively).

  • For the Towel Curl I'd like you to choose between 1-Leg and 2-Leg based on what you'll do for DB Rows. If you do Dual DB Rows (2-Arms at the same time), then do 1-Leg Towel Curls. If you do 1-Arm DB Rows, then do 2-Leg Towel Curls. This way you get a total of 2 sets per exercise.

  • For the Superband Dead Lifts and DB Floor Chest Press circuit you'll add a set of push ups, so that you get 2 sets of each exercise. You would do Dead Lifts first, DB Chest Press 2nd (whether you do 2-arms at the same time or alternating 1-arm at a time), and Push Ups 3rd. Then you'll repeat for 1 more round, getting you 2 sets per exercise.

  • For conditioning I switched the core, so with each plyometric exercise you'll get a different core exercise to keep it a little more fresh and interesting.



Nutrition Habit

Holiday season is the perfect time to leap frog forward and can also be a challenging time to leap frog forward. Whatever is best for you is what you should do. If it's an idea time to take big strides, go for it. If you want to participate more fully, do it. Choose the habit below or a habit you've been thinking about that you have a 9 out of 10 confidence level that you can do it at 1 meal per day or 2 or 3 or all. Write it on your workout card.


Zoom Links

Links are the same, except for the folders and pdf's.

6:00am, M / W / F - Virtual

https://us02web.zoom.us/j/908612251

Meeting ID: 908 612 251

Passcode: 4for4


9:00am, M / W / F - Virtual

https://us02web.zoom.us/j/364600271

Meeting ID: 364 600 271

Passcode: 4for4


6:30pm, M - Virtual - T / Th @ Mackenzie Center

https://us02web.zoom.us/j/271737590

Meeting ID: 271 737 590

Passcode: 4for4




P13 Zoom Recordings

For those that don't know (Sean), these are the recordings from class. People who've used them have really enjoyed them and found it just like being in class, so much so that they talk to the recording, which I do too, when I'm following a recording while training with Vanessa.

P13 Workout Card - Extra

P13 Workout Card - Virtual



Cardio Minutes - Week 4

We did 25min / workout last week. Minutes are due mañana!




Let's peak together, have a great time doing it and finish the year feeling great, healthy and in shape.




Coach Mike





Athletes by Alves,321 Walnut St., #263, Newton, Massachusetts 02460, United States

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