Persist Training Cycle.
BUILD
| Strength/Skill | Conditioning | |
|---|---|---|
| MONDAY | A Week -Strict Gymnastic B Week - Strict Press | A Week - Gymnastic Skill B Week - Dumbbell Cycling |
| TUESDAY | A Week - Horizontal upper body strength work B Week - Front Squats | A Week - Short repeat intervals B-Week - AMRAPs and Chippers |
| WEDNESDAY | A Week - Week: Back Squat or RDL work B Week - Focus on upper body bodybuilding | A-Week - Simple Functional fitness workouts B-Week - Gymnastics Biased metcons |
| THURSDAY | Longer metcons while incorporating unilateral, core, and rotational strength. | A-Week - The Triangle Progressions B-Week - Bodyweight/Running conditioning |
| FRIDAY | A Week -Back Squats or Deadlifts B Week - Varied lower body strength work | Benchmark Progressions or Higher intensity workouts. |
Perform:
Continuing our A-B week progressions, this will continue to build on our olympic lifts and focus less on limiters during metcons. You'll see a focus on Basic strength lifts and olympic lifting.
The cycle will allow us to focus on specific fitness aspects while maintaining exercise variety. We'll emphasize Olympic lifts, gymnastic endurance, and bar strength.
Conditioning will hit a mixture of longer aerobic work focused on monostructural elements, Moderate time domain work with gymnastics built in, and Shorter power style work. Refer to the chart below for details.
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PERFORM
| Strength/Skill | Conditioning | |
|---|---|---|
| MONDAY | A-Week: Skill work B-Week: Push Jerk Strength | A-Week: Skill-Based metcons. B-Week: Barbell Cycling intervals |
| TUESDAY | A-Week: Horizontal upper body strength work B-Week: Various styles of Cleans | A-Week: Short repeat intervals. B-Week: AMRAPs and Chippers |
| WEDNESDAY | A-Week: Snatch progression B-Week: Upper body pulling strength | A-Week: Simple Functional fitness workouts. B-Week: Gymnastics Biased metcons |
| THURSDAY | Longer metcons while incorporating unilateral, core, and rotational strength. | A-Week: The Triangle Progressions. B-Week: Bodyweight/Running conditioning |
| FRIDAY | A-Week: Back Squats or Deadlifts B-Week: Snatch progressions | Benchmark Progressions or Higher intensity workouts. |
Pump:
Our pump Cycle will focus on Unilateral Strength. This will allow us to not alloy continue building strength and muscle but also focus on creating more balance between different sides of our bodies. Each session will start with some heavy Single side work, before hitting bi-lateral exercises and accessory pieces for the day.
PUMP
| Strength Intensity | Strength Balance | |
|---|---|---|
| MONDAY | A-Week: Dual DB Strict press B-Week: Arnold Presses | A-Week: Push-up+ Tricep extensions + Front/lat raises B-Week: Dips +Plank Up downs |
| TUESDAY | A-Week: Incline Chest Supported Rows B-Week: Single arm KB supinated Rows | A-Week: Strict pull-ups + Tall kneeling halo’s B-Week: Commando pull-up + Bicep Curls + Row body saw’s |
| WEDNESDAY | A-Week: Contralateral Lateral Lunge B-Week: Barbell Split Stance RDL | A-Week: Glute Bridge Walk Out + Goblet Reverse lunge +Sumo Deadlift High Pulls B-Week: Alt Curtsey Step down + Gliding Hamstring Curl |
| THURDAY | A-Week: Incline Chest Supported Rows B-Week: Single arm KB supinated Rows | A-Week: Strict pull-ups + Tall kneeling halo’s B-Week: Commando pull-up + Bicep Curls + Row body saw’s |
| FRIDAY | A Week - Rear Foot Elevated Split Squat B Week - Front Foot Elevated Split Squat | A Week - Goblet Cyclist Squat + Pike leg Lift overs. B Week - Goblet Squat hold + Goblet Tall kneel to stand + Goblet Squat. |
