Hi Friend,
Wow! What a weather week we had. How fun? Thursday night I was rocking in the car happy as can be, sporting my fresh hair cut and new sneakers, thinking about how to manifest the next best time of my life. Did you enjoy that question in class?
I saw this video of Blink 182's, 2-set encore from Coachella last night and it just felt like a great theme song for reflecting on and creating best times. Look at that crowd of people making memories with their friends, family and closest people. They've gotta be having the best time of their life. Let's do that. We have momentum. We've been training consistently all year so far and it's about to get even better. Keep planning for fun experiences, showing up to do the important and make the best of times out of everything we do. And someone find Christine. She's been MIA and her body, mind and spirit need CYBBC and CYBBC needs her. Christine if you're reading, come to the T / Th on your way home from work. You'll be glad you did.
P4 Recap
Q2 is about preparing for summer sports, getting beach season ready, increasing weights and skill levels and starting to build more muscle and get more muscle definition. P4, P5 & P6 are strength phases to compliment these goals in which we get stronger by doing more. P4 laid the foundation by focusing both on the strict time under tension to build strength, tissue resilience and muscle.
The emphasis on the "down-2-3", was an emphasis on the negative or the eccentric contraction of a lift or movement. Everyone is stronger on the eccentric and that's the easiest way to get stronger because you can lower more weight than you can lift. These 2 focuses set the table for P5 and P6 where we increase the skill level and/or suggested DB Loads.
Details
We had 2 record weeks over 4 weeks of training.
We finished (2) 7 week straight stretches of training to start the year, separated by an empowerment week to recover.
We start our next empowerment week today.
We come back and have 4.5 weeks until Memorial Day weekend and 10 weeks until July 4th.
MMMMMomenutmmmmmmmm!
Empowerment Week Plan
How do you feel?
Beat Up: NO strength, 360F / 250M min of total cardio (can be weight bearing and non weight bearing) sprint intervals and non-sprint, lots of long walks or multiple chunks of short walks. Eat lean & clean.
Semi-Beat Up: 50% total strength & conditioning workout volume (instead of 20min of strength, do 10min; instead of 20min conditioning, do 10min) x 1-3 days (see workouts below), 250F/175M weight bearing cardio minutes for Weight Loss, 190F / 125M weight bearing interval conditioning minutes for Fat Loss. Eat lean & clean.
Feel Great: 1-3 days of full strength & conditioning workout routines (see workouts below), 250/175 weight bearing cardio minutes or 190F / 125M weight bearing interval conditioning minutes. Eat lean & clean.
Zoom Recordings
Pdf's: extra, virtual, stretch only-35min, stretch to run-38min
Whatever you do, try to show up with inertia in your favor at your next live workout.
Weekend Workout - Stadium Run
7:30-9am, Sun, April 23 @ Harvard Stadium
Harvard Stadium, 79 N Harvard St, Allston, MA 02134
Rain or shine.
Bring water.
Wear layers.
Roll at home or in parking lot before workout.
We've been doing 1:1 quad to hip strength training (step ups & rear foot elevated split squats) and calf training all year which should help address the 2 areas people get most sore from (quads and calves). I'm hoping we'll get at least 3 Stadium Runs in this spring / summer and each workout we'll get better and better, setting up our summer sprint / track training which will hopefully set up our peaking for fall races.
Phase 5
Exhilarating because you'll quickly notice that you're faster and stronger during the strength circuits once we removed the "down-2-3-hold-up", 5sec / rep tempo and 25sec/set. You'll do more work in less time. It'll feel awesome! Try the first set with the P4 weight and you'll feel it instantly.
Hard because you're going to go up in weight, once and maybe twice because you can and you'll want to. This will be hard obviously and exhilarating again, but this time surprisingly.
You're going to get stronger, build muscle, change your body and enhance your work capacity and performance abilities.
Have fun because it is.
Cardio Minutes - Week 4
Minutes are due Monday. We did 23min / workout
See you next Sunday.
Make it count,
Mike
p.s. minutes are due Monday!
p.p.s. join us for the Stadium Run (7:30-9am, 4/23/23) and share an experience!
p.p.p.s. if you know someone who'd love what we do and could do what we do, invite them to train with you and be a guest. email introduce them and/or share this link.
