Subject: P13 Overview Peaking for Winter Sports & Holiday Hotness!

Hi Friend,




Early morning to you!



 

Phase 13 Overview

Last phase of 2022. You made it! High Five! 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 the highest skill levels 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, D3 & D4 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: 11/21 - 12/17

Guest Weeks: 11/21 - 12/2

No classes: Th, 11/24 & F, 11/25 for Thanksgiving and Black Friday

*Annual Thanksgiving Day Family Workout, location & time TBD

Saturday Stretch, 12/17

Year End Break, 12/18/22 to 1/1/23


P13, Warm Up & Cool Down

Put a hoody on.

Memorize the warm up & cool down.

Enjoy the easy, slow and gentle start of the warm up.

Enjoy making yourself feel better after a long day or tough training previously.

Have fun engaging with your peers & me and feel free to banter, 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

  • 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.

  • We're going to add a Drop Set or Push Ups after the DB Floor Chest Press to make it a 2 set exercise like DB Rows.



P13, Workout A - 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.

  • Bent-Over External Rotations are on 1-leg and you'll do 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).

  • The DB Goblet Squat you may be able to both stay heavy and go fast. Listen to your gut or ask me for loading suggestions.

  • 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.

  • After you do the DB Floor Chest Press, rest your 20sec and then do a drop set (lighter weight for the DB Floor Chest Press) or do a set of push ups, so that you get 2 sets for this exercise like 1-Arm DB Rows or 1-Leg Towel Curls = 2 sets for the 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.



P13, Workout B - Extra


The Nordic Partner Hip Curls are fun and they're extremely effective for building up strength, muscle and reducing injury risks in the hamstrings.


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


Back to Wall MB Alt. Shovel Throws. Possibly exhilarating. Definitely fun and very athletic. Super explosive. Very core centric and skillful.


Curl Ups to Half Knee 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 Squat Jumps, 8 BK-SLDL's).


1-Leg Hockey Squat Progressions stay. Last P13, we did split squat scissor jumps. I think I want to keep strengthening the quads in a single leg stance and I'll trade the power endurance piece on this exercise.


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



P13, Workout B - Virtual

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

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

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

  • Bent-Over Y-Raises are 1-Leg.

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


1-Leg Hockey Squat Progressions stay. Last P13, we did split squat scissor jumps. I think I want to keep strengthening the quads in a single leg stance and I'll trade the power endurance piece on this exercise.


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


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




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 ideal 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

Stretch Recordings

Extra, .pdf

Virtual, .pdf



Cardio Minutes - Week 4

We did 27min / workout last week. Minutes are due mañana!




Guest Week

This week including Thanksgiving and Next Week.

11/21 - 11/24

11/28 - 12/2


If you know someone who might love what we do and can do what we do, invite them. It's so much more fun for both if you when you get to train together.


Option 1: Email introduce them to me.

Option 2: Send them to the Very Important Guest (VIG) link.



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



Let's make it count!




Mike




p.s. reply now with your cardio minutes for the week of 11/14 to 11/20!





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

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