programs gym photos nutrition videos

Programming Cycle | March 27th - May 7th


Barbell Strength Focus

 
Deadlift

We'll establish a 1RM at the beginning of the cycle; a MadLab Benchmark. Over the 6 weeks we'll cycle through 2 different training days. Volume day will include moderate percentages across 5 sets of 5. Intensity day will include higher percentages across 4 sets of 5. Recovery days will be an option for those not feeling so fresh, but still looking to get the lift in.
 
Bench Press

We'll establish a 3RM at the beginning of the cycle; a MadLab Benchmark. Over the 6 weeks we'll alternate between barbell bench and dumbbell bench. Strength portions of the hour will focus on 2 sets of 2-3-5.
 

Gymnastic Strength Focus

 
Handstand Push Up
 
Through the cycle we'll alternate between handstand holds and pressing variations. There will be 3 tiers of development pending on your current skill level; attempt to stick with 1 of these tiers resisting the urge to jump around. During the strength portion, clients will be encouraged to perform handstand push ups, or dumbbell shoulder press. During the conditioning portion we will bias handstand push ups or pike variations, or push ups. 
 
Lateral Midline
 
The core can be considered as a 360 degree wrap. Our training will focus on the lateral portion of the core, targeting the obliques. Same as the handstand push up there will be tiers of development pending on your skill level; attempt to stick with 1 of these tiers resisting the urge to jump around.
 
Accessory/Recovery
 
As per our cycles you can expect some suggested accessory and recovery exercises to compliment the focuses. Plenty of dislocates for the shoulders, and glute bridges for that butt.