| Phase 9 Overview Big phase coming up. The 2 phases prior prepared you for this phase and this phase will prepare your for September's Power Endurance Phase.
Volume This is the volume phase. Specifically volume in the DB Complex because you'll be doing 20seconds per exercise, max reps per exercise and with a DB Load of 25-45% BW. This will leave your hand grip tired, muscles and neuromuscular system fatigued, hungry and sleeping deeper.
It should yield greater muscle building, hypertrophy, fat loss, hot muscles and performance to name a few. You'll also have a more desirous backside and have a halo of pheromones around you (wink), although after the workout that might be body odor (wink again).
It's also a volume phase because for anyone who's been consistent in June & July, you'll really be able to push it this month with your work capacity. You'll start to reap rep, weights, sets, and level progressions from your diligent efforts before and because you have greater stamina now, you'll be able to get more sets done, which leads to greater volume, if you push the pace. Don't sacrifice rep quality for more sets, but be aware that you're in better shape so you can do more.
Most every exercise has a level progression this phase and as such I'll be demonstrating the new level only. If you can't remember the level progressions, I'd be happy to show you. If you can't do a new level compared to last phase in most cases add 1-2 reps to what you did last phase and that'll provide a sufficient stimulus to get better.
Medicine Balls progress to a staggered stance for overhead throws or alternating reps for front twists.
Hurdles progress to double bounces, but you must be able to stick the landing for all 3 reps per leg per direction before you progress to double bounces. Everyone will welcome getting faster, but no one wants to get faster with worse breaks.
Note: every time you progress in hurdle height (from A to B to C to D), you have to prove you can stick the landing.
Note2: I hypothesize, someone will force me to break out the 18" hurdles. Will it be you?
Stability exercises progress to Push Up T's x4e and Spider March Kick Thru's x3e. These are cool and athletic. They require strength, stability and mobility and give that plus a body transformation and anaerobic conditioning affect.
The sprint work remains the same with the 5 yard shuffles and the 10 yard forward and backward sprints. Your goal here is to take less time to do it resulting in more sets completed for it and the stability exercises.
Strength Alt Grip Pull Ups are the new progression. Keep working your progressions. Aim to get 4 sets of 2 reps for Level 1 and 4 sets of 1 rep for Level 2. When you can get 4 sets in a workout, you'll better be able to progress to a thinner band or no band if you're holding; to negatives if you're doing bodyweight. To assisted pull ups if you're doing negatives and when you get 4x4 with a 1/2" band you'll most likely be ready for body weight pull up progressions.
Example 1: Holds (with bands = Level 1a; w/o bands = Level 1b)
4x2 (5:10) = 40seconds of holding
Example 2: Negatives
4x1 (20sec: 5 @ top, 5 @ 1/3, 5 @ 2/3 and 5 @ full hang) = 80 seconds of holding body weight and controlling it eccentrically
Example 3: Assisted
#1: 4x1 #2: 1x2, 3x1 #3: 2x2, 2x1 #4: 3x2, 1x1 #5: 4x2 #6: 1x3, 3x2 #7: 2x3, 2x2 #8: 3x2, 1x2 #9: 4x3 #10: 1x4, 3x3 #11: 2x4, 2x3 #12: 3x4, 1x3 #13: 4x4 #14: either go to thinner band or progress to body weight and start at step #1.
Note: its possible you could leapfrog this schedule if you're having a strong day or you've had multiple days of consistency. If you feel like you can do more reps than you're scheduled for, go for it. Do as many as you can and leave 1-2 in the tank. Then do 1 less for the next 3 sets.
E.g. You're supposed to do 3 reps on your 1st set, but you get 5 reps. Then do 3x4 for your remaining 3 sets.
Example 4: Chin Ups, Neutral Grip Pull Ups and Alt. Grip Pull Ups
Put yourself on the chart above.
Note: In all 4 examples find away to get 4 sets before you leave. This means use any available time to get the extra sets in. Use the time during transitions, after clean up, after stretching or after class as examples to get the extra sets in. When you do, you'll progress faster.
DB 1-Leg Squat to a small MB is the new progression for 1-leg squats. This challenges your range of motion, strength and motor control. If you're doing the same level as before add 2 reps. If you're doing a new level start over at 6 reps. If you've been doing 12 reps or if you do 2-3 sets of 12 reps, it's time to progress to a new level.
Straight Leg Sit Ups - Hands Behind Head is the new progression here. Do it for 8 reps. When you get 2-3 sets of 12 reps of Level 2abc or Level 3ab its time to progress to a new level and 8 reps. Thank you Marisa C, Julie L, Stephanie B, Liz D for showing me how much better you could do this level than I could. High Five. That's awesome.
Hand Stand Push Ups are the new progression for vertical pushes (pike push ups). Remember that you must pass floor slides before you do vertical pushes. The reason is you don't want to build functional strength on top of a dysfunctional movement pattern. Not good for you long term. If you didn't pass, do Facing Wall Slides (FWS). Start at 6 reps and add 2 reps every phase. If you find yourself at 2-3 sets of 12 reps, it's time to progress to FWS w/ Lift Off x6 reps.
If you did pass floor slides, you're either doing vertical pushes (L3a: pike push ups, L3b: FE Pike Push Ups or L3c: Handstand Push Ups) if you're strong enough or regular push ups if you're not yet strong enough (L2a: high incline, L2b: low incline, L2c: floor, L2d: feet elevated, L2e: FE w/ Band and L2f: FE w/ Band on 1-Leg). Either do 5 reps if it's a new progression or add 2 reps to whatever you did last phase. Once you complete 2-3sets of 12 reps, it's time to progress. See me if you can't. The Hand Stand Push Ups start at 1+ reps.
Everyone does 8 reps of floor slides after they do the handstand progressions (this includes facing wall slide people).
TRX FE 1-Leg Inverted Rows or Chin Ups is an exciting progression. When you can complete 2-3 sets of 12 reps of the FE 1-Leg Inverted Row its time to add a weighted vest, a dumbbell or go straight 2 Chin Ups. I think getting 2 days of vertical pulls (Chin Ups and Alt. Grip Pull Ups) is going to give you impressive arms, upper back and stomach. If you progress to Chin Ups use the Assisted Pull Up Progression from above (do as many reps as possible while leaving 1-2 reps in the tank; then do 3sets at 1 less rep than you did on the 1st set). If you're doing TRX Inverted Rows do 8 reps if it's a new level or add 2 reps if you do the same level as last phase. When you complete 2-3 sets of 12 reps on any level it's time to progress.
1-Arm Push Ups to 2-Arm Drop Sets have the same #'s. Do 3 reps / side of 1-Arm push ups, followed by 8 reps or a 2-arm drop set. Try a new level for the 1-arm. If you're unable, do 1 more rep / side if doing 1-arm push ups. If doing 2-arm push ups, followed by 2-arm drop set push ups, try doing the next progression for 6 reps. If you're technique is perfect, but you can't get 6 reps, you can stay there. If you're technique is poor, add 2 reps to the level you did last phase.
2-DB SLDL to High Knee is a time under tension challenge that will give you great appreciation for your movement health, balance, stability and reward you with stronger legs, a better arch in your foot and leaner legs. Your foot may cramp up initially and your legs may feel stiff afterwards so use a ball or can on your foot to roll out the tissue, roll your legs and stretch your lower body to help you recover faster. Do 5 reps / side if it's a new level, add 2 reps if you do the same level. When you complete 2-3 sets of 12 reps / side it's time to progress. If you're stiff do body weight or use really light weights as a prop. Don't build function on top of dysfunction. DB Hip Lift to SL Reverse Crunch. The reverse crunch progressions help with mobility, motor control, pelvic control, lumbar stability and help to make your abs look better and stomach be stronger. If you ever hear of athletes getting oblique strains or if you have an anterior pelvic tilt or have excessive lumbar extension or sleep on your stomach and sit a lot, the reverse crunch progressions might help you improve things. Start with alternate leg lowering x5e adding 1 rep per side every phase until you can hold your legs @ 90 degrees to the floor with your knees straight. When you can do this it's time to progress to reverse crunches. Start with 10 reps. When you get to 2-3 sets of 12 reps, it's time to progress to RC to Dead Bugs x5e. This works on bringing your pubic bone to your rib cage, which strengthens your external obliques (reducing your risk for an oblique strain) helps to teach and train pelvic neutral, and helps to hold pelvic neutral while dynamically moving 1-leg at a time. When you get 2-3sets of 7e it's time to progress to Hip Lifts. No one should be doing hip lifts if you can't keep your low back flat and knees straight. Once you can, have at it. Do 10 reps, progress to 2-3sets of 12 reps, then move on to the Hip Lift to Straight Leg Reverse Crunch. This is going to challenge your pelvic neutral and motor control. If you can keep your low back flat the whole time (down & up), then you win. You get to stay here for 5 reps. If your low back comes off at any point, you're not ready to do this level or you're only ready to do the # of reps you completed before your back came off.
Conditioning We switched the days. Day 1 = Band Relays, Day 2 = Triathlon Relay and Day 3 = Baserunning. It'll be easier to see the gray goals, so use them as a guideline to aim to match and beat. Remember that your conditioning, the in class conditioning specifically is thoughtfully planned and chosen. If I only wanted you to sweat, I'd say go run. I want you to get better so listen to the technical cues and work to implement them so you get better. | 
