Phase 11 Overview

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Subject: Phase 11 Overview

Hi Friend!

Happy Sunday to you! I hope you had a restful and recharging weekend and you're ready for a fresh start Monday.

This is our last quarter of the year. It'll have 3 phases and 12 weeks of face to face coaching. The theme for the quarter is Winter Sports Ready and Holiday Hotness.

Winter Sports Ready to me means helping you peak for winter sports like skiing, snowboarding, cross country skiing, ice skating, ice hockey, snow shoeing, basketball and snow shoveling. It means helping to prepare you for common movement patterns and energy systems those sports require and to reduce your risk to common injuries that happen in those sports.

Holiday Hotness to me means, peaking you aesthetically for holiday parties that come from Thanksgiving to New Years Eve.

We'll do this by training Hypertrophy in Phase 11, which means pumping up your muscles to help reduce your injury risk by promoting muscle, tendon, ligament and joint resilience and durability. Think of atrophy, when someone is frail, brittle, weak, flacid, hunched, slow, tired, and then imagine the opposite: strong, vibrant, fluid, commanding posture, energized, durable. That's hypertrophy. Many people who love weight lifting love to live in the hypertrophy phase because of the pump.

November's Phase 12, will be a strength phase. Here we'll challenge you with higher skill levels, heavier loads and fewer reps. Your muscles will get even more dense (harder), while the cross sectional area of the muscles actually decreases a little (lose inches) and you'll gain even more confidence as you break through barriers and build up stamina. You'll stand even taller and have more energy.

Decembers's Phase 13, will be a peaking phase. This will be much like September in which we dropped the skill level and weights and focused on hitting rounds and reps goals and moving fast the entire work set. This will have a short term hypertrophy effect on the muscles, but it won't last long, maybe 24 hours. Afterwards, it'll leave you leaner with more muscle definition. Performance wise it'll challenge your anaerobic endurance, strength endurance and power endurance. You'll feel winded a lot during the phase as we transition from slower work sets in P11 and P12, to very fast work sets. The self-limiting factor this phase will be moving fast and moving fast again and again, set after set.

This phase will compliment under rested days because the skill level and loads are easier, so it's less taxing and it'll help to energize you more. Anaerobic Interval Training will use stored muscle glycogen for it's main source of fuel so if you choose to participate in the joy foods and drinks of the holidays, the workouts will help to use those nutrients and energy sources during the workouts and leave your metabolism higher at rest while you recover.

It'll also help with any bloating that happens from consumption, because of the high amount of sweat you'll produce through the high intensity workouts, leaving you more photogenic for all the fun selfies you'll want to take.

There's something for everyone over these next 3 phases. The DB Complex stays, but it's modified. We'll continue with strong & fast days to push forward with intensity and volume on our strong days and back off and focus on speed of movement and recovery for our fast days. There will be increased loads this phase and next phase for those who love lifting heavier weights and being challenged skill wise and then there will be interval training in December, which most everyone loves because the time goes so fast.

Phase 11 - Hypertrophy

Life stress goes down a little bit outside of work this phase, so training stress is going up. Schools, schedule and routines are more solidified now, which means you can really get into a groove and focus on making change happen.

DB Loads, Phase 11 - Hypertrophy

A#1: DB Load = 25-45% BW (strong)

A#2: DB Load = 15-35% BW (fast)

A#3: DB Load = 25-45% BW (strong)

A#4: DB Load = 15-35% BW (fast)

A#5: DB Load = 25-45% BW (strong)

A#6: DB Load = 15-35% BW (fast)

It's a new quarter and a new phase, so the first week, we'll do have time, your goal is 1 full round for each circuit, I'll be teaching and demoing more, you'll be watching more and doing less compared to last week. It'll serve as an unloading and/or taper week for you, so you'll recover faster while maintaining your fitness and athletic qualities and enable you to concentrate and learn the structure and movements we'll be working on the next 3 months.

Survey Results

I've been writing an email, answering everyone's questions. I haven't finished it. The results of the survey are, we're going back full time at 6:30pm, T / Th and remaining virtual at every other time based on feedback from your peers and you.

Virtual

6:00am, M / W / F

9:00am, M / W / F

6:30pm, M

In Person

6:30pm, T / Th @ Mackenzie Center

Indigenous People's Day - Monday, October 11, 2021

Right now, this is the date I'm aiming to make up the canceled Tuesday class because of traffic. Marisa's trying to get me a later time, but currently the start time is:

5:45-6:45pm, Monday, Oct 11 @ Mackenzie Center

That means we'll be training in person 3x that week. That's a Covid Personal Record! (high five!)

P11, 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 (maybe by the end of October).

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

P11, Workouts Cards & Recordings

Extra Equipment, pdf

Virtual Equipment, pdf

Zoom Recordings Folder

P11, Warm Up & Cool Down

Workout A - Extra Equipment

Workout A - Virtual Equipment

Workout B - Extra Equipment

Workout B - Virtual Equipment

Nutrition Habits

Lots of fascinating research has been coming out regarding nutrition and body composition changes and weight lifting / resistance training and body composition changes. The key takeaway from nutrition is that no matter what plan you follow, you can make change happen so long as you listen to your body for hunger & fullness, eating until your satisfied & not hungry anymore and stopping there.

The resistance training research shows that you can gain strength, increase cross sectional fiber area, decrease body fat and increase muscle regardless of the load / resistance so long as you go to muscle fatigue / failure. So if you do high reps or low reps or medium reps, you can make change happen, so long as you lift until you can't lift anymore. This was great scientific validation for the light weight fast reps people who would get dismissed by the power lifters, olympic lifters, body builders and high performance trainers. Kind of like yoga people having been right about breathing for centuries.

The take home message for you is that every phase and every workout is the perfect time to make change happen. You don't have to wait for the peaking phase. You can piggy back on the anabolic response from the hypertrophy and strength phases to change your body composition asap because if you until you're satisfied and your body still needs more energy to repair, it's going to use storage body fat for fuel, while preserving your lean muscle because you lifted weights and you gave your body nutrition.

My suggestion for everyone is to go find your holiday outfits now and work backwards. Piggy back on that and schedule family photos. Then work backwards from the goal and figure out how you can eat enough to feel satisfied and still perform highly and not eat too much that you feel full or sluggish. And it's normal to be hungrier on days your more physical and less hungry on days you're less active and physical.

O.K. Now pick a nutrition habit, you can successfully practice daily at 1 meal, 2 meals, 3 meals or all meals and that you have a 9 out of 10 confidence level that you can do this habit daily as this habit to contributes towards your daily 4 for 4's, so stack then deck in your favor and then write it down.

O.K. Tomorrow is day 1. A fresh start and clean slate.

Print out your workout cards,
count up your cardio minutes (24 for M and 19 for W / Th / F) for last week.
if you're reading this Sunday and you haven't exercised, go for a 5min walk or do some exercise for 5minutes and you'll hit your exercise goal for the day
practice your nutrition habit,
hit your daily meal goal
and put yourself to bed.

See you soon,

Coach Mike

p.s. the next 2 weeks are guest weeks. if you know someone who'd love what we do and can do what we do, please email introduce them or send them the invite link and I'll get them onboarded to have a safe and fun experience.

p.p.s. here's the P11 Zoom Folder with the pdfs inside.

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Subject: Phase 11 Overview