Hi Friend!
Happy last weekend in August to you! Saturday, Vanessa and I got to attend Will and Irene's wedding in the Seaport and boy was that an amazing experience. I mean, it was basically a date with an extra special purpose. We had to get new clothes because our suits and dresses were still in storage, so that was fun. Then we got to stay in the Seaport vs. going back to Ludlow, so that was super special. And then the wedding was...awww...so heartwarming. Isn't it refreshing to get to share in the experience of two people who find each other, fall in love and decide to spend the rest of their lives together. Sigh...The vows and the mushy eye gazes melt me every time. And then of course because it's an event, you get to plan for it and peak for it, which was so fun. And you get tons of cardio minutes dancing and meet new people, eat great food and make new memories. Yay! Thank you Will for the invite. We're so grateful to have been invited. :-)
Phase 10
This is our last phase of the summer quarter and is our peaking phase, when we drop the DB Load, intensity and skill levels and focus more on moving fast, power endurance and anaerobic endurance, to peak you for fall sports, fall races (sign up anytime b/w 9/25 through the 2nd week of October's P11) and fall photos (same dates as races).
Traditionally September is a higher stress month in the beginning compared to say October or most of November, which are a little quieter, because of the transition from summer schedules and vacation mindset to back to school, back to work and more congested roads, lines and stores. Everyone is getting re-organized, adapting to the change and their lives are more full. There tends to be more emails, papers, appointments and meetings, all coming at the same time, letting you know full well that things are different. So when life stress goes up, training stress goes down.
What this means for training is the DB Loads decrease, the skill levels decrease and the pace of reps and the workout increase. We look to energize and get faster vs. building strength and getting stronger. I want you to feel fresh more often. So if we were training in the gym full time, we'd keep the weights light for the whole month.
Since we're still training at home for all workouts except for 6:30pm, Tuesdays, I thought the stress might stay a little lower than if you were getting to commute to the gym for every workout. And if the stress is a little lower because you have the convenience of being home more often, I've decided to mix in a couple of strength / higher intensity days with our light and fast, low intensity days.
@ Home Phase 10 - Peaking
A#1: DB Load = 20-40% BW
A#2: DB Load = 25-45% BW
A#3: DB Load = 15-35% BW
A#4: DB Load = 30-50% BW
A#5: DB Load = 15-35% BW
A#6: DB Load = 15-35% BW
vs.
@ the Gym, Phase 10 - Peaking
A#1-A#6: DB Load = 15-35% BW
Phase 9 - Intensity Phase
P9, was the 3rd straight phase of our summer quarter in which the DB Load increased.
P7, DB Load = 20-40% BW
P8, DB Load = 25-45% BW
P9, DB Load = 30-50% BW
Compare and Contrast
If you look at P9's DB Load of 30-50% vs. P10's DB Loads, only 1 of the 6 workouts is 30-50%. The idea here was to keep a little of the strength you gained. The other 5 workouts are less than 30-50% BW.
I thought that if you trained last week or even if you didn't, a DB Load of 20-40% BW for A#1, would be less than what you may have used in P9, which would both feel lighter and be a more gentler re-introduction to training if you took the week off. This would let you train faster than you did when the weights were heavier.
The 25-45% BW comes right after the lower resistance 20-40% BW, which is a progressive overload, but still under the 30-50% load we did in August, allowing you to still lift fast and still try to keep some strength.
Then the 15-35% is a full recovery, fast workout, letting you feel the contrast of the heavier 25-45% BW load, while pushing a quicker pace on each rep, training your nervous system to move fast and be explosive.
We follow this up with the 30-50% load to remind you that you're strong and you've still got it. Plus you may even be able to push further than you did last phase because there is no rep cap, but rather a time limit cap, so you may do more reps for each exercise than you did last phase.
Finally we finish we (2) days of 15-35% BW loads for each workout card, so you effectively get a Th / F of record week's week 3 and a full week of record week's week 4, to taper, recover and train your nervous system to move fast and peak you for your fall sports, races and photos.
That's the hypothesis. Now let's see if it works. Let's see if you can finish your full workout card and see if you can get health, body transformation and performance results.
P10, Zoom Links
The links are the same. This is shared for your convenience.
The virtual workouts will continue to be shot at the Coyne's house (thank you Mike & Lauren), as our house is not ready, though we're moving into a Devens hotel on Monday, so we can have a zip code to register Vivi for school, which starts on W, 9/1.
6:00am, M / W / F
https://us02web.zoom.us/j/908612251
Meeting ID: 908 612 251
Passcode: 4for4
9:00am, M / W / F
https://us02web.zoom.us/j/364600271
Meeting ID: 364 600 271
Passcode: 4for4
6:30pm, M / T* / Th
*Tuesday is in person @ the Mackenzie Center
https://us02web.zoom.us/j/271737590
Meeting ID: 271 737 590
Passcode: 4for4
P10, Workouts Cards & Recordings
Extra Equipment, pdf
Virtual Equipment, pdf
Zoom Recordings Folder
