Functional Fitness Training Block: Spring 24′
Hey R3VIVE Athletes,
Welcome to the second training cycle of 2024 for our functional fitness classes. This cycle will start on Monday, February 26th, and run until Monday, April 15th (9 weeks). The initial 2-3 weeks will focus on recovery from our previous cycle. We encourage our athletes to prioritize working on technique and movement patterns early in the cycle, before increasing the intensity and weights.
In this training cycle, both our strength and conditioning tracks will focus on building our base before culminating in our annual partner challenge. Perform track will have a more exercise-specific progression, while Build track will continue to work on a variety of exercises to build a more general strength over each movement pattern. Both tracks will test our back squat and bench press capacity, while also testing our aerobic endurance through a 2k row progression and revisiting our benchmark “Jellyfish.”
For this cycle, expect low reps with heavy loads for Perform, and higher volume hypertrophy sets for Build. Choose the track that aligns best with your fitness goals: Perform for top-end strength and capacity, and Build for more general strength and hypertrophy (muscle growth).
Track Expectations In BOTH TRACKS, expect to see:
- A lower body pressing strength day;
- A lower body hinge strength day;
- Bench press capacity supersetted with upper body pulling;
- Higher intensity early in the week, gradually tapering down towards the latter half;
- Single modality conditioning work (2K row progression);
- Low intensity day each week to work on our core strength and focus on moving well;
- A progression of intensity throughout the 9 weeks in order to increase our work capacity in the 8-15 min time domain.
Track Specific Goals
Build
We will focus on time under tension and volume, incorporating tempo and pauses into our movements to maximize muscle contractions. We will complement this approach with bodybuilding accessories and work on improving everyone’s favorite, bench press capacity. On Tuesdays, our conditioning will have a monostructural focus as we will work on improving our 2K row. Throughout the rest of the week, expect a mix of modalities to keep the workouts varied and engaging. While the earlier part of the week will feature higher intensity sessions, we’ll gradually taper down the intensity towards the end of the week for optimal recovery and performance.
Perform
This cycle, our specific strength days will focus on back squats and snatches. To ensure a well-rounded and balanced approach, we will also incorporate everyone’s favorite, bench press, super-setted with upper body pulling exercises. Expect low volume and high intensity throughout the cycle, aiming to push our top-end strength numbers to new heights. Our conditioning will start with higher intensity early in the week, gradually tapering down towards the latter half. Finally, we will follow a 2K row progression to ensure that we do not ignore our single modality conditioning work.
The post Functional Fitness Training Block: Spring 24′ appeared first on R3VIVE FITNESS.
