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Block insights (Foundation), May 20th - June 30th 2019 (WK21-26/2019)
Block insights (Foundation), May 20th - June 30th 2019 (WK21-26/2019)

Insights into programming, progressions and optional sessions in the training block

Jami Tikkanen avatar
Written by Jami Tikkanen
Updated over a week ago

Overview

This training block runs for 6-weeks. There are four (4) regular training sessions each week and a 5th optional one as an opportunity to work on a specific focus area of your choice.

The strength and conditioning progressions for this training block build from the previous one. We are going to continue to focus on solid foundations while keeping a fair bit of movement variance in the programming.

New for this block (Weightlifting)!! Option to focus on either snatch OR clean and jerk on the optional session (you can also alternate week by week or do one for 3-weeks, followed by the other for 3-weeks).

New for this block (Conditioning)!! Longer mixed modality intervals in the optional sessions.

Week schedules

Typical week schedule (might vary from week to week)

RECOMMENDED WEEKLY SCHEDULE

Monday - S1
​Tuesday - S2
​Wednesday - Active recovery OR Rest
​Thursday - S3 (or S4 if you want to do conditioning in S5)
​Friday - S4 (or S3 if you want to do conditioning in S5)
​Saturday - S5
​Sunday - Active recovery OR Rest 

What to expect in conditioning?

These are part of two (2) of the sessions per week (with options in session #5)

  • 2 to 4-minute sports specific intervals x 1/wk - COND(SPP)

  • Classic metcons (sport practice) x 1/wk - SPP(C)

  • Optional sessions: Assault bike intervals (based on AB Power profile from test week), running intervals (based on 3km TT from previous block), classic metcons, long intervals (from WK2).

Key focus points

  • SPP/Metcon sessions - Use these to challenge yourself. Look at the workout ahead of time and make a plan how you should best approach it. Warm up well and execute your plan to the best of your ability. Reflect back on the workout afterwards, identify what went well, what could have improved and how will you do it.

  • Interval sessions - We are adding shorter (2m) intervals in this block. While shorter duration means higher intensity, we are still focused on developing your ability to sustain and repeat your effort, and the training must reflect that = When you're doing the interval work we want you to work at a hard pace that is repeatable for you. (Crashing and burning in the intervals would be failing to follow the program properly.) 

What to expect in weightlifting?

These are part of two (2) of the sessions per week (with an option in session #5). 

New for this block!! Option to focus on either snatch OR clean and jerk on the optional session (you can also alternate week by week or do one for 3-weeks, followed by the other for 3-weeks).

  • Snatch - 3s, 2s and 1s on snatch w/ increasing %s / Power snatch + hang snatch complexes in alternating weeks

  • Clean and jerk - 3s, 2s and 1s on clean and jerk w/ increasing %s / Clean + Front squat + Jerk complexes (continued from last block)

  • Optional session (Snatch)

Apart from more volume on the full snatch and heavy squatting, there are some specific assistance exercises in these sessions:

3-POS snatch balance / Power snatch + Deep power snatch + snatch complex → Build awareness of different receiving positions with the intent to develop the 3rd pull and to get more aggressive under the bar.

Floating snatch pull → Improve posture and awareness through the 1st and 2nd pull.

  • Optional session (Clean and jerk)

Apart from more volume on the full snatch and heavy squatting, there are some specific assistance exercises in these sessions:

Clean from blocks / Power clean + Deep power clean + clean complex → Build awareness of different receiving positions, develop the 3rd pull and get more aggressive under the bar.

Push press to split jerk progression → Develop a strong dip/drive for powerful, vertical bar path for the jerk 

Key focus points

  • Always prioritise good form in these sessions. To lift heavy, you must have good mechanics. By all means, go as heavy as you can (within the ranges) as long as you're lifting well. Sloppy reps with poor form will have to be unlearned later at great cost.

  • Do a good technique warm up in each session to improve your technique and to prime you for success in the session (video links in blog posts).

What to expect in strength?

These are part of two (2) of the sessions per week (with an option in session #5). Programming covers all basic movement patterns (squat, hinge, horizontal push/pull, vertical push/pull, single leg squat/hinge). The progressions.

  • Back squat - Heavy 4s, 3s, and 2s with back-off sets

  • Deadlift - Build up intensity on 5s, 4s and 3s (final set AMAP) on the 1st 3-weeks, then Heavy 4s, 3s, and 2s with back-off sets on the 2nd 3-weeks

  • Overhead press - 5s and 3s, progressing through seated and standing strict press to push press on the final 2-weeks

  • Back rack walking lunges - 4 x 12/14/16, every other week (with dip/pull up)

  • Strict dip / Strict pull up - 4 x 6/5/4, every other week

  • Horizontal pull - 4 x 6 - 12 single arm rotational DB row and ring row in alternating weeks

  • “Accessory” Circuits - Movement variance in easy flowing 4 to 6-movement circuits

  • Optional sessions: Volume back squats, bench press, strict dips, T-bar rows, strict pull ups, L-sit/Sorenson holds to complement and enhance weekly training

Key focus points

  • Prioritise good movement always over the weight. Poor reps with heavy form don't mean much, increase injury risk and have to be unlearned later at high cost.

  • On the squats, push for heavy weights with best form possible.

What to expect in gymnastics and other skill parts?

These are part of one or two (1 - 2) of the sessions per week (with an option in session #5)

  • Gymnastics - Focus on fundamentals of strength, mobility and positions that build to sports specific skills (e.g. muscle-ups and pull-ups)

  • Skill - A mix of sport specific skill drills and EMOMs with focus on the quality of movement. 

  • Optional sessions: Additional fundamentals session

Key focus points

  • Remember that practise makes permanent, not perfect. The basic currency of your training is a repetition. Therefore the quality of your training is determined by the quality of your repetitions. Make every session a new opportunity to perfect your repetitions and you will be successful. 

  • For guidance, follow the principles for deliberate practice found in each skill session.

Feedback

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.

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