The next four weeks we are focusing on Relative Strength, which is the amount of strength you have compared to your weight, or how strong you are for your size. This reflects a person’s ability to control or move their body through space, a vital trait for life and sport. Much of our training centers on this concept, but this program we are going to use your weight or fraction thereof to determine the load you’ll lift during part of the strength session. For the next four weeks our primary lifts will be Back Squat, Overhead Press, and Deadlift on Monday, Wednesday, and Friday, respectively. And you can expect some advanced kettlebell complexes in warmups or as stand-alone workouts on some days.
Finally, we are introducing the Steel Mace into some of the accessory and conditioning work. This is an ancient training implement used in many cultures by warriors to develop circular strength and rotational power. For this program we are just getting comfortable holding the implement while we perform standard functional exercises. We will be getting into the more shoulder intensive rotational drills in another program. Please do not attempt to swing the mace around your head unless you have been coached in this movement–you will hurt yourself, possibly permanently.
Warmup
0:00 – 12:00
Super Dynamic Warmup
Instructor Mobility
12:00 – 20:00
Squat Prep:
Hip Activation Drills
Technique review
Warmup sets
Strength
Levels 2-4
20:00 – 35:00
Back Squat
Spend 15 minutes working up to a heavy triple. This should take 4-5 sets.
Monitor your time–the class moves on regardless of how much time you waste being unprepared to train.
35:00 – 40:00
Then, within five minutes, perform the following number of Back Squats at bodyweight (or 80% of your heavy triple–go with whichever is the lower weight) in AS FEW SETS AS POSSIBLE.
L4 – 20 reps
L3 – 10 reps
L2 – 10 reps
Obviously the goal is to complete the reps in one set. But you should NOT fail any reps. If you can’t get them all unbroken, just rack the bar and do another set after resting a minute, until you’ve hit your required number. Use spotters. Ask your training partners to check your depth and keep you honest–we only count clearly below-parallel squats. If you aren’t getting depth, ask your coach how to address the issue: mobility work, squat technique practice, or just sucking it up. No participation trophies here, this is training for grownups: if you do the work, you get the credit; if you don’t, you know what you need to do.
Level 1
20:00 – 35:00
5 sets
6 Double Kettlebell Front Squats (increase weight each set if possible)
35:00 – 40:00
2 sets
10 Goblet Squats (use half of your heaviest set)
Conditioning
35:00 – 45:00
Technique practice:
Mace Switch Lunges and Squats
Lateral Beast Kick Through
45:00 – 60:00
“Wa-Do-Dem”
5x E3MOM
All Levels
60 seconds:
Steel Mace “Switch March Flow” (switch curl between each rep)
Forward Lunge
Reverse Lunge
Squat
Repeat on other side
60 seconds:
Lateral Beast Kick Through
60 seconds:
Rest
All Levels – can alternate order to share maces (men should use 15#, women 10#)
L1 – can do bodyweight squats and seesaw lunges if necessary