Hey everyone, We have a bunch of new folks in class and we are so excited to have you in the classes. This is Joey by the way. I wanted to explain to everyone the thought process and programming behind the workouts. For starters I write every M4 workout for the week. On Saturdays if I am here I write those workouts. You all know the M4 logo. This is outline I use for what I believe gives a well rounded fitness program. Notice I said fitness. These to me include mobility, muscular strength, and metabolic conditioning. Our 4th M is macro dieting. If we wanted to focus on just strength then you would just do more of the strength movements in the muscular strength portion of the workout. Like I do for my mens strength guys.
With that all being said I use linear periodized program in the muscular strength section of our workout utilizing the big lifts (squat, bench, deadlift, shoulder press, and cleans) to get us as strong as possible. This is based on the GAS (general adaptation syndrome) created by Hans Seyle. We have to adjust the stressor on the body to force to adapt using progressive overload. There is more to it, but you get the idea. From there I typically program two or three accessory movements that will help increase those particular lifts. After adding those accessory movements I program movements into the metabolic conditioning portion of the workout to also compliment that particular muscle group we are working for the day. For example you saw med ball chest passes with partner on the same day as our chest press in the strength. I did this to make sure we did enough to force our body to adapt to the stressor. This increases strength but put into the metabolic conditioning to also make sure we are burning fat. Power = force x velocity (time). To be powerful we need to have both portions of the equation (speed(velocity)time) + force or strength. So on Wednesday we are training the speed at which we can perform movements. Power cleans, squat clean, plyometric (jumping etc), speed deadlifts all help train the central nervous to signal the muscles to act explosively. These movements are in the program to insure we cover both parts of power. I just thought I would explain the process and why you do the workouts you do on a daily basis. If you have questions regarding any of the lifts or the programming please let me (Joey) know I love talking programming and talking about the lifts.
The metabolic conditioning is designed to keep you moving and increase your cardio vascular function along with burning calories. Finally mobility helps us to keep the range of motion through the joint which helps protect from injuries and our joints healthy.
WARM UP – 6 TO 8 MINUTES
MOBILITY – HIP MOBILITY DRILLS
MUSCULAR STRENGTH –
BB SQUATS – 3 X 8 @ 70%
LUNGES WEIGHTED – 3 X 6 EACH LEG
PARTNER HAM CURLS – 3 X 8
BANDED ABDUCTOR WALKS – 2 X 15 EACH WAY
METABOLIC CONDITIONING- 15 MINUTE AMRAP OF THE FOLLOWING
1 X 80 YD SKIPS
10 X INVERTED ROWS
10 X FULL SIT UPS
10 X KB SWINGS
3 X BURPEES
STRETCH/COOL DOWN –