Hi Friend!
I hope you had a great week and I'd love to hear about it if you want to reply and share.
The Alves were running around the city all week, so you may have saw us. We didn't go to Disney World, but I feel like I need a vacation from my vacation (ever said that before? - wink).
Q1 Remember the themes for Q1 are weight loss, pillar stability and spring sports. The DB Loads are 15-30% all quarter long, so we can train with light weights to create an environment to preserve muscle, while moving fast and making it easier for the scale to drop. We also challenge you with greater skills so if you're not looking to lose weight and/or you want to decrease body fat and build muscle you can do that more easily by moving up in progressions.
(note: you can always use more weight than recommended if your goal is muscle building; you won't be able to get as many reps, but it won't matter because that's not your goal anyways).
P3 This is the last phase of the quarter. It'll be a 4 week phase, which means 2 record weeks, so if you weren't happy about the forced recovery last week, know that you'll make up for it this phase and be glad for the extra rest to help prepare you for it.
This phase is also part of an 8 week stretch (we have a 6 week stretch, 8 week, 9 week, 3 on 1 off for 2 phases over the summer, then 16 weeks straight in the fall, culminating in a year end 2 week break). You can see the full schedule here. This means P3 and P4 will be back to back 4 week phases with (2) record weeks each. The good news is that after all of the accumulated volume you'll experience at the end of this phase, we'll have 2 unloading / teaching weeks to start a new quarter / phase, which will allow your body to recover more gently and actively through movement.
To balance out this long stretch there will be no classes on T, 3/17 and W, 3/18. So please note this on your calendars so you can get your workouts in ahead of time or make them up after. 3/18 is my birthday, so 3/17 I'll be celebrating Taco Tuesday and recovering from the sodium, margarita or corona hangover on Wed with a mid day, active day date with Vanessa, while Vivi's in school.
Progressions. As you'll see below, most everything from the warm up to the strength has progressed. The idea is to challenge you with more skill requiring greater stability, reaction and explosive movements, full body power or strength. What'll you feel is a faster pace, more fatigue because you're going faster and more fatigue because you're going slower, doing higher skilled movements that require more effort to focus, stabilize and execute.
We'll continue with the 2020 suggestion from Pete, Marisa and Julie L, to do the full conditioning from week 1, so you always leave a little sweaty and like you did something even if it's a teaching week and your body wants to do more.
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