This training block runs for 6-weeks. You will have 10 training sessions/week. As we are coming off from the Open, these next 6-weeks are a good time to build foundations for your upcoming training and competitions and to introduce some more movement variance in the programming. 

Here are the typical week schedules for each stream (there will be some variation from week to week on these as we move through the training block):

WL = Weightlifting
​STR = Strength work
​SPP(C) = Sport specific workouts
​SPP(S) = Skill work/practice
​SPP(SF) = Gymnastics fundamentals (strength, position, mobility)
​COND(SPP) = Sports specific conditioning intervals
​COND = Monostructural (run, row etc.) conditioning intervals

Here’s a short overview of the purpose of each plan:

Engine - We are focused on developing your aerobic power, aerobic capacity, breathing, muscular endurance, and resilience. In short, we are building you a bigger, more efficient engine (and teach you how to use it) to make you capable of enduring gruelling workouts in competitions and in training.

Strength - We are focused on developing your strength and building more muscle mass so that you can handle those heavy weights both in competitions and in day-to-day training. 

SPP - We are focused on your competition readiness. If you already have a strong base, have a competition that is approaching and/or want to get in as much practice as possible on competition style events then this plan is for you.

Remember that each plan has all the components to be a complete program. If you share your test week and Open results with us and send us a message, we’ll be able to help you choose the plan that best suits your goals. 

Next section will give you some more detail on each plan.

Each week, you’ll have two (2) sports specific (SPP) interval sessions, one (1) long mixed interval session, one (1) running interval session and one (1) competition style conditioning session. 

SPP Intervals - These are 3 to 5-minute high intensity intervals to develop your aerobic capacity and power (your ability to sustain high work output for longer).

Long Intervals - These are 45 to 90-minute sessions, broken into 3 long intervals with short recoveries, designed to build your muscular endurance and aerobic base.
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Running Intervals - These are 6 to 10-minute intervals working at your threshold to improve your aerobic capacity.

Competition style - “Classic metcons”, these will give you a taste of competition workouts and help you integrate the work you’re doing in the other sessions.

In this block, the emphasis is on covering the big lifts and variety in movement patterns: 

Snatch (snatch, hang snatch, snatch from blocks, power snatch), Clean and jerk (clean and jerk, clean + front squat + jerk, power clean, behind the neck split jerk)

Squat (Back and front squats), Hinge (Deficit and regular DL), Lunge (Back rack BB box step up), Upper body push (Strict dip, close grip bench press, seated press, strict press, push press), Upper body pull (Strict pull up variations, Row variations), Circuits (Landmine, KB, DB and medball/band circuits for unilateral and trunk stability work).

The conditioning sessions offer opportunities for skill practice under low, moderate and high intensities. In addition, there is a weekly session dedicated to gymnastics fundamentals (strength, mobility and positions/shapes) and a sports specific skill session.

You can expect more frequency and volume on strength training relative to other plans. In this block, the emphasis is on covering the big lifts and variety in movement patterns: 

Snatch (snatch, snatch from blocks, hang snatch), Clean and jerk (clean and jerk, clean + front squat + jerk, power clean)

Squat (Back and front squats), Hinge (Deficit and regular DL, hip thrust), Lunge (Back rack BB box step up), Upper body push (Strict dip, bench press, DB bench press, seated press, strict press, push press), Upper body pull (Strict pull up variations, Row variations), Carries (variations), Circuits (Landmine, KB, DB and medball/band circuits for unilateral and trunk stability work).

Each week, you’ll have one (1) sports specific (SPP) interval session, one (1) long interval session and one (1) competition style conditioning session. This is to maintain your conditioning and sport practice while focusing on your strength.

SPP Intervals - These are 3 to 5-minute high intensity intervals to develop your aerobic capacity and power (your ability to sustain high work output for longer).

Long Intervals - These are 45 to 90-minute sessions, broken into 3 long intervals with short recoveries, designed to build your muscular endurance and aerobic base.

Competition style - “Classic metcons”, these will give you a taste of competition workouts and help you integrate the work you’re doing in the other sessions.

Weekly session dedicated to gymnastics fundamentals (strength, mobility and positions/shapes) and a sports specific skill session.

This is a new feature for Saturdays that we’re introducing on the SPP plan. It is your weekly opportunity to get a bigger dose of competition style workouts in. More than that, it’s purpose is to give you a chance to practice competing (proper warm-ups, cool-downs, fuelling and recovery, as well as planning strategy for events).

If you have a competition approaching or just want to take this to another level, you'll get someone to judge you in event and set them up in general as if it would be in a competition.

Each week, you’ll have one (1) sports specific (SPP) interval sessions, one (1) long mixed interval session, and one (1) competition style conditioning session as well as the Game day (see above) on Saturdays. 

SPP Intervals - These are 3 to 5-minute high intensity intervals to develop your aerobic capacity and power (your ability to sustain high work output for longer).

Long Intervals - These are 45 to 90-minute sessions, broken into 3 long intervals with short recoveries, designed to build your muscular endurance and aerobic base.

Competition style - “Classic metcons”, these will give you a taste of competition workouts and help you integrate the work you’re doing in the other sessions.

Similar to Engine plan, the emphasis is on covering the big lifts with a little less (relative to Engine) variety in movement patterns: 

Snatch (snatch, hang snatch + snatch), Clean and jerk (clean and jerk, clean + front squat + jerk)

Squat (Back and front squats in complex with clean and jerk), Hinge (Deficit and regular DL), Lunge (Back rack BB box step up, reverse lunges), Upper body push (Strict dip, seated press, strict press, push press, close grip bench press), Upper body pull (Strict pull up variations, Row variations), Circuits (Landmine, KB, DB and medball/band circuits for unilateral and trunk stability work).

Additionally, the Game day events feature weightlifting and strength based events.

Weekly session dedicated to gymnastics fundamentals (strength, mobility and positions/shapes) and a sports specific skill session.

Hope you found this article helpful for your training! 

Let us know if you have any questions about this training block and we'll update the article with additional information.