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Barbell Strength Training Summer 2018



This summer we plan to continue to use our Barbell Strength Training class to emphasize getting stronger..

In every Barbell Strength Training group class, we will focus on improving the following types of movements:

Breaking these movements down more specifically, we will be focused on the following exercises and their associated progressions:

  • Back Squat
  • Front Squat
  • Press
  • Bench Press
  • Bent Over Row
  • Deadlift

We have chosen to focus on these movements in particular because they use the most muscle mass, use the greatest effective range of motion, and use the most weight possible with proper form.



The structure for each training session for the first 8 weeks is as follows:

1a. Lower Body Push Endurance
1b. Integrated Mobility for the Lower Body Push movement

2a. Upper Body Vertical Push Endurance
2b. Upper Body Horizontal Pull Edurance
2c. Integrated Mobility for the Upper Body Vertical Push movement
2d. Integrated Mobility for the Upper Body Horizontal Pull movement 

3a. Lower Body Pull Endurance
3b. Integrated Mobility for Lower Body Pull movement

More specifically, a typical day for a beginning athlete might look like this: 

1a. Dumbbell Squat 3x10
1b. Cossack Squat 3x10 L/R
 
2a. Standing dumbbell Press 3x10
2b. 1-arm dumbbell Row 3x10 L/R
2d. Seated Pike Stretch 3x30s

3a. Kettlebell Deadlift 3x10
3b. Pigeon Stretch 3x30 seconds L/R


 
 
And a typical day for an advanced athlete might look like this:
 
1a. Back Squat or Front Squat 3x10
1b. Side-to-Side Squat 3x10 L/R
 
2a. Press or Bench Press 3x10
2b. Barbell Row 3x10
2c. Seated Shoulder Flexion Hold 3x30 seconds
2d. Leaning Lat Stretch 3x30 seconds L/R
 
3a. Deadlift 3x10
3b. Hawaiian Squat 3x10 L/R



Progressions for each specific movements are as follows:

Lower Body Push
Dumbbell Squat 3x10
Back Squat 3x10
Back Squat 3x5
Front Squat 3x5

Upper Body Push
Dumbbell Press 3x10
Press 3x10
Press 3x5
Bench Press 3x5
 
Upper Body Horizontal Pull
1-arm dumbbell Row 3x10 L/R
Bent Over Row 3x10
Bent Over Row 3x5
 
Lower Body Pull
Kettlebell Deadlift 3x10
Deadlift 3x5
Deadlift 1x5
  


In addition to progressive strength work, we will also focus on developing functional mobility as we develop our strength. 

Integrated Mobility work performed before and/or after each working set of strength work help to develop and maintain healthy connective tissues and serve to help keep us injury and pain free.

Just as in the past 2 programming cycles, we will continue to attempt to add 1.25-5 pounds to our lifts weekly.

Some weeks this will be plenty, some weeks this will feel light, and some weeks an increase in weight will not be appropriate.

After about 8 weeks, if appropriate, we will transition from sets of 10 down to 5 for the remainder of the programming cycle.

It is important that you continue to be smart, stay patient, and communicate with your Coach to help continue to maintain progress while staying safe and having FUN! 

Integrated Mobility Movements that pair well with the bench press and developing proper shoulder girdle mobility and health:

Seated Shoulder Extension Stretch
Table
Table Rock
Standing Shoulder Extension Hold
Standing Shoulder Extension Reps
Bent Shoulder Extension Pull
Feet Assisted German Hang




Barbell Strength Training class will help to develop a powerful core, upper/lower body strength, and plenty of stability/mobility.

If you stay consistent and set reasonable goals, good things will happen.

See you in class!

Group Class Programming for Monday May 7 2018:
TEST: Aerobic Endurance:
Complete as many rounds and reps as possible in 15 minutes of:
15 KB Swings (70/53#)
15 Burpees
*compare results to: 1/8/2018

 

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