Happy bird chirping Thursday to you, Friend!
I hope you felt grateful for rain, umbrellas and rain boots yesterday, so you could appreciate beautiful landscaping, a dry head and puddles to step in.
While on the subject of gratefulness and re-framing, I love how Stephanie
recognized that yesterday felt like week 2 and that if yesterday felt like week 2
and we're training 6 weeks straight (no EW b/w P5 and P6), then the cards
are stacked in your favor to have a great health, body and performance
transformation, peaking you for the start of summer. Any body else want
to feel, look and perform great this summer? I do!
Phase 5 Overview Speaking of great. Let's talk about how and why we're going to help you have a great summer.
The DB Load remains the same:
Total Dumbbell (DB) Load = 25-45%BW
E.g. If you weight 180 lbs.
180 x 25% = 45 lbs 180 x 45% = 81 lbs
Total DB Load = "45 - 81 lbs" or "22.5 - 40 lbs per hand".
Important Note: when it comes to strength training this phase, you should feel like you could do 6-8 reps, but 9. If you can do 9 reps, it's too easy, move up a level or add resistance. Aren't sure? Do a set for as many reps as possible. Then adjust accordingly based on how many reps you got, or tell me and I'll help you figure it out.
P5 Workout Card See below! |
| | | A-CircuitYou're now standing vs. kneeling. The MB stays the same weight, but now you get to use your legs, so you'll be throwing the ball faster and you'll get more sets in because you're not kneeling anymore. The jumps now, for some people if they can decelerate softly to 90 degrees and stick it, get to progress to jumping over hurdles, with varying heights. Some people will progress and others will be inspired to land deeper, softer and hold longer. This will help grow your athleticism, shape your body and reduce your risk of injury.
B-Circuit The load stays the same, so as you master the movements of our two power exercises you'll first progress up in skill level and then progress up with DB weight to the top end. This phase we introduce another progression of the hang jump shrug, the Hang Clean Pull, and doing DB Swings with both hands per round for 12 total reps (6 per hand). The stability exercises also increase in skill level with hip abduction re-introduced to the side plank against the wall and alternate bent-knee hip extension introduced with the bear holds.
C & D Circuits The main change here is from a 30:15, 3 set, 6 reps with a 311 tempo per rep and a total of 18 reps to a 6min45sec density circuit, of 6 reps per exercise, aiming to get 5 total sets and 30 reps in the time available. Two main benefits of this training will be speed strength, your neuro-muscular system will get faster (you'll feel faster) and you'll get more total volume in, which should have a nice body transformation effect when you hit 5 sets per exercise.
Important: There are a couple of catches. If you don't choose a weight, resistance or skill level that you could perform 6-8 times, but not 9 times, then you might not have enough stimulus, and therefore you'll get faster neuro-muscularly, but you'll lose size, maybe strength, maybe muscle (fat free mass) and therefore get weaker. This will happen because I suppose it'll take around 12 seconds to finish 6 reps, which means you've lost 18 seconds of time under tension. Time under tension the research shows is very important for hypertrophy, which is the opposite of atrophy.
So you definitely want to accumulate sets to achieve sufficient volume this phase and when you hit that 5th set, you should have also accumulated some muscle fatigue as a by-product of the this volume and together it should help your muscles grow. Most will hit 5 sets by week 3. Others will get 5+, maybe 6. Some will have to hustle to finish 4 full sets. Either way, everyone will get a metabolic effect from hustling between exercises and you'll leave feeling better than when you arrived.
E-Circuit Conditioning stays the same with a 4minute density circuit. I've changed the D1, D2 and D3 order with base running now D1, multi-direction now D2 and triathlon relay now D3; as well as the individual exercise orders on base running and multi-direction days. I also added the Ready Position Bounce (RPB) to the Power Skip for Height. The triathlon relay stays the same because that's challenging enough.
There's an option next phase to mix the strength & conditioning (everyone's favorite), but I am also considering doing compound sets like inverted rows for your back and arms, followed by bicep curls as an example, to really accelerate your muscle definition and peak for beach season, so you'll have to wait and see what phase 6 brings.
Static Stretching The static stretch is at the end of the workout like its always been so we can compare and contrast it to last phase when it was at the beginning. We also kept the warm ups roughly the same, so as to have a more fair comparison. I need you to help me learn what you feel like not having the stretch in the beginning. Do you feel like your injury risk is lower during the current workout, your performance better during the current workout and your flexibility improving because you stretched at the end of the previous workout? Let me know. Please bookmark this link and answer after every workout.
Nutrition Habit |
| | | Please continue to practice the nutrition habits you've picked already and now choose your next nutrition habit to practice, track and record. Remember you must have a 9 out of 10 confidence level that you can achieve this, so you feel like you can win. Then decide whether you'll practice this habit everyday, 2 meals a day, 3 meals a day, 4 meals a day, ...
Step 1: Choose a nutrition habit from the list or One of your own. Step 2: Decide if you'll do it everyday, @ 2meals, @ 3meals, @ 4meals... Step 3: Record it in your planner and on your workout card. Step 4: Practice, track and record!
Field Trip! Location Change This Phase
My west coast family is marrying an east coast girl so we have a family wedding on the cape next weekend that will be a bit of a family reunion as well, so we'll be training on the cape next Friday. I'm just kidding, but wouldn't that be so fun! CYBBC doing a getaway, like maybe a Grand Canyon, Colorado River, White Water Rafting, Camping, Lake Havasu Falls, Havasupian Tribe getaway to celebrate 10 years? Anyways, daydreams aside, Marisa will be coaching the 6am & 9am workouts on Friday, May 5 and Monday, May 8. To make it easier for her, the 6am's will be taking a field trip, south of Washington Street to the Mackenzie Center. 6:00am, Friday, May 5 @ Mackenzie Center with Coach Marisa 9:00am, Friday, May 5 @ Mackenzie Center with Coach Marisa 6:00am, Monday, May 8 @ Mackenzie Center with Coach Marisa 9:00am, Monday, May 8 @ Mackenzie Center with Coach Marisa 6:30pm, Monday, May 8 @ Mackenzie Center with Coach Mike *The Mackenzie Center does not have showers. Please consider either training at 6:30pm, Thursday after work or 6:30pm, Monday after work if that's better for you. Please update your calendar and add an alarm reminder. Thank you for kicking butt in advance! Phase 6
Phase 6 starts 4 weeks from Monday as there's no empowerment week at the end of phase 5, so look forward to 6 weeks straight of training to peak you for summer. M&O is Sat, May 13 1st Day of P6 is Monday, May 15 Guest Week is the week of May 15 Making change happen! Your coach, Mike Alves p.s. what'd you do for cardio minutes in week 3 and empowerment week? p.p.s. how many challenge workouts did you do last week? p.p.p.s. what was it like stretching at the end? |
|
|
