This training block runs for 6-weeks. You will have 5 training sessions/week. 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.

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

Depending on your needs, you can choose from two (2) different optional sessions to add into your week:

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. 

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) assault bike interval session and one (1) competition style conditioning session. We’ll continue to build on the same themes as in the previous block:

SPP Intervals - These are 2 to 4-minute and 4 to 6-minute high intensity intervals to develop your aerobic capacity and power (your ability to sustain high work output for longer). 

Long Intervals - We will continue with the 45 to 90-minute sessions from last block (broken into 3 long intervals with short recoveries, designed to build your muscular endurance and aerobic base) and mix them up with some higher intensity 6 to 12-minute AMRAPs (still with a high overall volume within the session)

Mixed monostructural Intervals - These are 6 to 9-minute intervals working at your threshold and will develop 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 3s/2s/1s, power snatch + hang snatch)

Clean and jerk (Clean and jerk 3s/2s/1s, Clean + Front squat + Jerk..continued from previous block)

Squat (Both heavy w/ back-off sets and higher volume % based back squats)

Hinge (Deadlift, Building 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)

Lunge (Back rack walking lunges, every other week) 

Upper body push (Seated press → strict press → push press progression, and strict dips (6/5/4 reps) every other week)

Upper body pull (Strict pull up with dips, Row variations)

Circuits (for unilateral and trunk stability work).
​

The conditioning sessions offer opportunities for skill practice under low, moderate and high intensities. In addition, parts of the weekly training are dedicated to developing the fundamentals of strength, mobility and positions for gymnastics, as well as specific skill work.

Optional sessions: Additional gymnastics fundamentals session you can include in your training.
​

You can expect more frequency and volume on weightlifting and other strength training relative to other plans.

 In this block, we’ll introduce more lift variations that will build your awareness of different receiving positions, develop the 3rd pull and help you get more aggressive under the bar. 

Snatch (Power snatch + Deep power snatch + snatch, Power snatch + Hang snatch, snatch 3s/2s/1s) 

Clean and jerk (Power clean + Deep power clean + Clean, Clean + Front squat + Jerk, clean 3s/2s/1s)

Squat (Back squat - Heavier % based work + Heavy 4s, 3s, and 2s with back-off sets. Front squat is again integrated in the clean and jerk complexes. IF you wish to do more work on your FS in this block, swap it in for Thursday sessions instead of BS)

Hinge (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) 

Lunge (3-weeks of back rack reverse lunges + 3-weeks of back rack walking lunges) 

Upper body push (Seated press → strict press → push press progression, strict dips (alternating heavy and tempo work), bench press (from 8s to 4s))

Upper body pull (Strict pull up/chin up (alternating heavy and tempo work), T-bar row, new DB Row variation, and ring row)

Circuits (for unilateral and trunk stability work).

Each week, you’ll have one (1) sports specific (SPP) interval session, and one (1) competition style conditioning session. This is to maintain your conditioning and sport practice while focusing on your strength. Make sure to also do the active recovery sessions to integrate a bit more base conditioning into your weeks.

SPP Intervals - These are 2 to 5-minute high intensity intervals to develop your aerobic capacity and power (your ability to sustain high work output for longer).

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 with an optional gymnastics fundamentals session you can include in your training.

We are continuing with this new feature on the SPP plan. “Gameday” 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 2 to 5-minute high intensity intervals to develop your aerobic capacity and power (your ability to sustain high work output for longer). 

Long Intervals - We will continue with the 45 to 90-minute sessions from last block (broken into 3 long intervals with short recoveries, designed to build your muscular endurance and aerobic base) and mix them up with some higher intensity 6 to 12-minute AMRAPs (still with a high overall volume within the session) 

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.

The Engine and SPP plans will share the same weightlifting and strength work in this block.

Snatch (snatch 3s/2s/1s, power snatch + hang snatch)

Clean and jerk (Clean and jerk 3s/2s/1s, Clean + Front squat + Jerk..continued from previous block)

Squat (Both heavy w/ back-off sets and higher volume % based back squats)

Hinge (Deadlift, Building 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)

Lunge (Back rack walking lunges, every other week) 

Upper body push (Seated press → strict press → push press progression, and strict dips (6/5/4 reps) every other week)

Upper body pull (Strict pull up with dips, Row variations)

Circuits (for unilateral and trunk stability work).

Similar to Engine plan with an optional gymnastics fundamentals session you can include in your training.

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.