This training block runs for 6-weeks, covering the 2020 Open. You can choose to either focus on the Open or use our variety of optional sessions to bias the training to your needs.
WL = Weightlifting
STR = Strength work
OPEN workout = Open workout/Repeat
SPP(S) = Skill work/practice
Gymnastics = Gymnastics fundamentals (strength, position, mobility)
COND(SPP) = Sports specific conditioning intervals
COND = Monostructural (run, row etc.) conditioning intervals
We will program the Open workouts for Friday’s but we won’t focus the whole program around them. You’ll have 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.
Open focused schedule
If you’re looking to use the Open to qualify for either the CF Games or Sanctional competitions, or just want to go all-in on the Open, choose this option. This gives you the best chance to show up ready on both your 1st and 2nd go of each Open workout.
Open workout planned for Friday
Repeat planned for Sunday (afternoon/early evening)
We recommend an active recovery session for Saturday to help you prepare for the repeat
Why this schedule for the Open?
You’ve been working hard for the last 2-weeks and it’s important that you feel fresh for the 1st Open workout. The next deload will be on week #6 of this block so even if Open is not an important competition for you this year, you’ll want to feel ready to tackle the full 5-weeks of training.
Resting on Wednesday and doing a prep session on Thursday will help you not only to recover but also avoid feeling sluggish on Friday (which can happen coming from a rest day straight to a high-intensity session). The reduced volume will work to keep you fresh through the block.
We are placing the 2nd Open workout attempt on Sunday afternoon this time (instead of Monday). Saturday is typically a challenging training day during the Open as you’re both trying to put in quality work and recover for your 2nd attempt.
Rather than training, we are giving you a chance to focus on recovery and analyse your performance on Saturday so you can be ready to go again on Sunday. This will also leave you a chance to repeat the workout one more time on Monday if needed.
In case you’re too sore (sometimes the DOMS can be worse 36 to 48-hours after a hard workout) to repeat on Sunday afternoon, you can take extra rest and repeat the workout on Monday instead.
What if I want to do the Open on Saturdays instead?
Here are some options if you’re doing the Open on Saturday:
Non-Open focus - Change the Saturday and Friday sessions the other way around to do the Open on Saturday
Open focus - Move the whole schedule forward by one day so the 1st Open attempt falls on Saturday instead of Friday. You can do an optional session between Monday and Wednesday on the 1st week.