The main priority for this stream is building you a bigger, more efficient engine.
Now that we have established some baselines on the test week, it’s time to start building up your work capacity. The training over the next 4-weeks will be a mix of short monostructural intervals, longer mixed intervals, long aerobic pieces (one standalone and one mixed with skill work each week) and a weekly competition workout. We’ve organised the conditioning so that Monday, Thursday and Saturday are higher intensity days while Tuesday and Friday are lower intensity days, focused on building your aerobic base.
This kind of high/low organisation allows you to recover sufficiently between the sessions to hit the hard sessions with appropriate (high) intensity. Friday’s longer runs will form the base for running intervals in the next 4-week block.
The strength/weightlifting work is distributed evenly across the training days. Strength training is organised around the main lifts (squat, hinge, upper body push/pull) with a little bit of accessory work fitted in. Our main focus on weightlifting will be developing your snatch technique.
We’ll also progress your capacity on the typical gymnastics movements (pull-ups, toes to bar, HSPU etc.) and barbell cycling in the skill sessions.
Overall these next 8-weeks will help you build a solid base of conditioning that we can develop further in the following 12-week training block.
What will the training look like?
Short high-intensity intervals on machines. This is a key session where you should push yourself hard.
The rest of the session is lifting: Snatch balance + OHS to work speed under the bar and the receiving position. Clean and jerk complex with emphasis on front squats. Strength accessory circuit.
Long skill/base conditioning session with emphasis on basic gymnastics and barbell cycling. Focus on accumulating excellent repetitions and staying disciplined with the lower intensity between movements.
You’ll start these sessions with higher rep deadlifts (or sumo deadlift).
Active recovery / Rest day
Longer, mixed-modality high-intensity intervals. Another weekly key session, hit these hard.
This is also the main Snatch session of the week with Snatch primer focus on transition under the bar and complexes focused on improving the positions and pull off the floor.
Jerk drills to improve the dip/drive and snatch from blocks to develop speed/force production. High volume front squats, lunges and stiff-legged deadlifts. Skill work.
Easier, lower intensity conditioning with few options. If possible, do the long run here on at least some of the weeks to be ready for the run based intervals in the next 4-week block.
This is also the main squat session of the week. You’ll hit a heavy set for the day, followed by high rep back off sets.
Competition workout of the week. The final high-intensity session of the week, play time, push yourself.
Overhead pressing and barbell rows. Additional skill work.
Key focus points
A key idea we want to cultivate in this training block is that hard training should be hard and easy training should be easy (and they both play a role in building your engine).
If you’re only “kinda” going easy on the easier sessions, you’ll most likely end up not going hard enough when it counts. A good opportunity to learn this is to really push yourself on Mondays, Thursdays and Saturdays conditioning pieces for these 4-weeks. If you’ll do this, you’ll appreciate the easier days in-between.
If you feel like you can always go hard, it likely means you’re never really pushing yourself.
For strength and skill, we are looking to simply put in quality work from one session to the next. Aim to build each week from the last one, whether by increasing the reps or weights (depending on the progression). Focus on accumulating excellent repetitions to lay a solid technical foundation for future training.
As your goal is to build your engine, you need to be able to hit the hard session hard and recover from them. This means eating enough overall and getting sufficient carbohydrate to fuel the high-intensity efforts. Having a carb drink at hand on Mondays and Thursdays especially might be a good idea.
A good sign that you could eat more to fuel your training is that you feel hungry. If you’re not sure, a few rough reference points for daily intake (if you’re into macros) could be:
Protein - 2.2g per kg (1 gram per lb) BW
Fat - 25-30% of daily calories or 1g per kg (1g per lb) BW
Carbs - Remaining calories or 4+g per kg (1.8+g per lb) BW
Calories - 22 x BW (body weight) in kg (or 10 x BW in lbs) x (1.5 to 1.8 as “activity multiplier”)
Remember that if you don’t eat enough, you won’t recover and get the results you want.
The most important thing for your recovery will be to get enough (7.5-9 hours) sleep regularly. Your training (and results) will be better if you can sleep more. Aim to be in bed before 11pm latest, and sleep in a cool, dark, quiet room. If you can, get out for a short (10-minute) walk soon after sunrise (before 10am is fine) and again around sunset. This will help set your circadian rhythm so it’ll be easier to go to bed early.
All other recovery modalities will come second to this. Implementing a 10 to 30-minute daily mobility routine, split between morning, training and evening will also very likely pay off, both short and long-term.
Who is it for?
If you’re looking to build a bigger engine over the next 3 to 6-months (improve your monostructural and sport-specific conditioning) then this is the best choice for you. You will do enough strength and skill work to be ready for competitions/qualifiers but if you have a major event coming up within the next 8-weeks, you might want to choose the SPP stream instead.