WHAT IS IT?
WE WILL HAVE EXTRA CREDIT DEADLIFTS PROGRAMMED MONDAY – FRIDAY EACH WEEK IN DECEMBER. THIS WILL FUNCTION JUST LIKE SQUATOBER FOR THOSE THAT PARTICIPATED IN THAT. THIS IS A “HIGH FREQUENCY” STRENGTH PROGRAM – THAT MEANS YOU WILL SEE MORE FREQUENT TRAINING SESSIONS BUT THE VOLUME AND INTENSITY OF THE SESSIONS WILL UNDULATE FROM DAY TO DAY. IT’S NOT DESIGNED TO CRUSH YOU ON ANY SINGLE DAY, BUT THE VOLUME ADDS UP OVER THE COURSE OF THE WEEK. YOU GET THE BENEFIT OF HAVING A TON OF PRACTICE AND EXPOSURE TO THIS SINGLE LIFT OVER THE COURSE OF THE MONTH. YOU NEED TO MAKE SURE THAT YOU ARE GETTING PLENTY OF ADEQUATE NUTRITION, SLEEP, HYDRATION AND MOBILITY/RECOVERY WORK TO BE ABLE TO SUSTAIN HIGH FREQUENCY TRAINING.
HOW DOES IT WORK?
CHOOSE A “TRAINING MAX” WHICH IS ABOUT 10% LESS THAN YOUR ABSOLUTE ONE REP MAX. THAT IS THE NUMBER THAT YOU WILL TREAT AS YOUR 100% TO START THIS PROGRAM. IF WE GET LATE IN THE MONTH AND THAT NUMBER IS STILL SUPER EASY THEN YOU MAY BUMP IT UP.
WHEN DO YOU DO IT?
IT MUST BE DONE IN THE 15 MINUTES BEFORE OR AFTER CLASS AND THE WORK HAS TO BE DONE IN NO MORE THAN 15 MINUTES SO THAT THE COACHES CAN STILL CLOSE THE GYM DOWN ON TIME ETC (UNLESS YOU HAVE THE 24 HOUR ACCESS / UNLIMITED PLAN)
AS ALWAYS – SHOOT ME A MESSAGE WITH ANY QUESTIONS!
COACH RYAN