Hi Friend,
Happy Wednesday!
I've mentioned in class how I'm drawing inspiration from some of our members and their efforts:
e.g.
Alfredo who won a 10K Race in Phoenix (overall) 2 weeks ago and now does calf raises before every run;
Gregor who perfectly timed his cycle cross race with the 1st week of a new quarter which served as a perfect taper week
and Pete, who not only has a great pre-tennis warm up, but who also times his post activation potentiation well so he can peak for his matches
...so I wanted to make sure I do a better job of sharing my thoughts of how I come up with your programming, so everyone can get the most out of their in workout training and self-care.
Mini Band Hip Rotations - Technical Cue
Start in an athletic stance (feet shoulders width apart with your knees and hips bent and with a slight forward lean from your trunk). Place the mini band either above your knees (level 1-beginner) or below your knees (level 2-intermediate). Rotate the knee out towards your pinky toe while keeping your big toe pressed into the ground. Then let your knee rotate back in towards your 2nd toe (the long toe next to the big toe), while keeping your pinky toe down.
Mini Band Hip Rotations - Mike Nugget
We almost always want to keep our knee aligned over our 2nd toe, the long toe next to the big toe. When I cue you to rotate your knee out to the side like on hurdle squats, split squats, lunges, rear foot elevated split squats, lateral lunges, single leg dead lifts, etc..., I'm not looking for your knee to be outside the pinkie toe (towards it is o.k.), but to not be inside of your big toe. Also, if I ask you to rotate your knee out, also keep your big toe down when you do it!
85 Days Until Summer
The clock is ticking. If you want to read or re-read the Q2 Overview, click here. Almost everyone has momentum in some way and an object in motion stays in motion, so let's give ourselves a little push to keep building on what we've already started, let's keep setting inspiring goals, keep laughing and having fun daily and continue to live with purpose in the moment.
Phase 4 Overview
Quarter Theme: build muscle, decrease BF%, beach season #1, summer sports ready
Phase Theme: strength phase
Load: 20-40% BW on strong days, 15-35% BW on light & fast days
4 weeks on, 1 week off
March 20 to April 14, 2023
Empowerment Week: April 15 to April 22
Weekend Workout: Sun, April 23
Guest Weeks, March 20 to March 31
Controlled Tempo w/ Eccentric Contraction Emphasis: 3-1-1 (e.g. down, 2, 3, hold, up)
New:
Bent Knee are to hit the soleus. Straight legs calf raises have proven successful so far in the the last 2 quarters so I'd like to test these and see if you continue to have injury risk reduction, performance enhancement and fun body changes.
Bent Over Dual DB Rows. I'm testing these earlier in the year than normal. My thoughts are 2 arms for Q2; 2-arms in the summer, however 1-arm remains in an isometric contraction while the other arm does all the reps and then switches and that's a set. Very bad a**. In Q4, I'm thinking 2-arms, but standing on 1-leg w/ 1-arm holding the isometric contraction and the other arm rowing. Super bad a**.
Step Ups. When we run Harvard Stadium quads and calfs get sore. Let's see if we can reduce that.
Nordics. These are awesome and the strength industry loves them and enthusiasts love them too. If you have a bench, try a belt. If you want to upgrade to even fancier see the links to below. Everyone appreciates strong and curvy hamstrings with explosive speed and vertical jumping.
5 Reps instead of 6. Fewer reps, heavier weights, higher skill levels = More Fun, More Muscle, Less Body Fat, Greater Strength and Greater Athletic Potential. Plus more health!
Returning:
skaters,
chops & raises,
side planks @ wall,
high plank reaches,
lateral squats & lateral lunges
band push ups,
Feet Elevated Bridges,
Rear Foot Elevated Split Squats,
2-Arm Overhead Presses
Alternating Shoulder Flexion
Spider March Kick Thru's and Hands Free Push Ups
Single Leg Dead Lifts
Very Important Note To Consider and Act On
The reps are fewer so you can lift a heavier weight. If you use your normal weights from last phase, your first thought should be that was easy. Your second thought needs to be, I need to do more reps, lift a heavier weight, do a higher skill level and/or a combination of these to get stronger and build muscle.
Because the reps are lighter when possible you should be lifting fast and explosive. When the tempo for the reps is controlled like in our strength circuits (down, 2, 3, hold up), then you can only lift as fast as the tempo lets you.
If you can do 1, no more than 2 more reps, the load and skill level are perfect. If you can do 3 or more reps it's too easy. Either go up in weight, skill level or both, until it's a challenge to do the reps suggested or do as many reps as possible with great form until you fatigue using the weights or level you're currently using / doing.
Right now because the reps are fewer and the volume is currently controlled, you're going to lose size, circumference & hypertrophy while hopefully building up speed, explosiveness, energy, recovery, speed strength, strength speed and some strength. If you're nutrition and cardio are solid, you're going to get leaner and your clothes looser. That's o.k. to a point and for a real short moment. If taken too long without increasing the weights and skill level to match the suggested reps, you will lose strength, muscle, energy and your metabolism will slow down causing you to gain body fat. You don't want that. We all lose muscle mass, strength and bone density as we age so we must work to keep it and enhance it. The reps are fewer so you can safely lift more weight, do higher skill levels and/or both. Do it. It's super energizing and exciting.
Workout Equipment to Consider if Training @ Home
You love training and it's part of your identity. It's also fun to get new toys to add to your @ home workouts. Just like new programs, new toys keep training interesting. Compared to buying commercial grade equipment, these are super affordable and I believe durable. Take a look at them, talk to me about them and if it works for you, consider the upgrade. If it doesn't work for you, that's o.k. because your program is written for the equipment and furniture you already have at home.
Feedback
I'm testing not asking for feedback after circuits to keep the pace going so you do more and watch less. The problem is I still need to know what you think and experience, so please feel free to stop me in the moment, before and after workouts and via email, text and phone.
O.K. That's it for now! Learn it. Absorb it. Use it.
Make it count,
Mike
p.s. we'll get 22min / workout in weeks 1 and 2, then 23min / workout in weeks 3 & 4.
p.p.s. know anyone who might love what we do? Please email introduce them!
