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Phase 2 Programming

This last week we just finished some initial testing heading into our second phase of programming. This post (video) is to break down some of the tests we just went through and then some of the programming considerations we will see these next three months


One way to categorize training is "Resistance" and "Energy Systems"


Resistance would be movements that, with bodyweight or external load added to, provide resistance against certain ways the body moves. So Squatting, Hingeing or bowing with primarily the hips, pushing, pulling are basic categories.

Within those basic categories of movement, there are movements that we would say are technically more challenging. This could be because the movement demands more stability and range of motion (like a front squat or single leg squat) or because there are more dynamic parts of the movement (like a push jerk or a snatch)

One of the things that we are proud of at Cfdc is that we've thought through a progression of these movements from foundational to more complex and with greater potential to load.

  • For example, we started the new year with air squat, goblet squat and front squat. This quarter we'll see back squat.

  • We started in January with Romanian deadlift which, we believe is a prerequisite to a traditional deadlift, which we'll see in this phase.

In addition to the back squat and deadlift, we'll be progressing a strict pull-up and bench press and also a rear foot elevated split squat.

[one little note about strict pull-up and bench press - what you can pull (bodyweight + added weight) should be about 85% of what you can bench. So if I can bench 300 and I weigh 200, I should be able to do a strict pull-up with 85 pounds around my waist! Something to shoot for as a balanced athlete!]

One of the things we love about functional fitness is the inclusion of higher skill movements and even movements that are hybrids. (Is a burpee box jump a squat, hinge or a push? Yes!). However, what we've found is that you have to earn the right to perform movements with speed and that require a higher degree of body control

Because the health of our members is the most important thing to us, and you can't be very healthy if you are injured or have to work around limitations, we have decided to give these foundational movements the attention they deserve.

The good news is, strength training is fun! Last quarter we exposed most of our members to a 'triphasic' approach to strength training. This was where we had weeks including isometric holds, weeks where we focused on a slow eccentric and then weeks where we focused on a fast concentric.

This quarter we will use what some call a set/rep best. These days will be based on performance of the initial testing and will, week by week, look to add some weight and slowly progress from the high reps of an accumulation phase (15 reps all the way to 6-8 reps) into the higher weight lower rep sets of the intensification phase.

Whether you are a beginner, intermediate or advanced weightlifter, we've thought through how to progress you this quarter and the coaches and I ...WE GOT YOU.


Our test this quarter are some classics.

  • Diane, Nancy, 500 Row time trial and a push pull tester this friday too.

We've progressed these too from last quarter and we can't wait to see how you progress over the next several weeks. Initially you'll see bits and pieces of these workouts (row intervals here, an overhead squat there, some vertical bodyweight pushing over there) but not until may and June will you see obvious attempts to improve these specific tests (because that will be more INTENSE training, baby)

You can think of resistance training as the scales you need to play as a musician before you can improvise. It's the rudiments and there will be some consistency and some order to that, week in and week out. However, with energy system training, we wan't to introduce a little bit of variety and novelty this quarter to balance out the repetition needed in resistance training.

While we are still in an accumulation phase and we will be for the next 5-6 weeks, we'll see a few workout formats that you'll see some variety in.

On four days of the week, we will see either a conditioning/energy system portion before or after. This isn't a mistake. It will be on purpose. Some days it will be before the lifting in order to 'pre-fatigue' you and literally warm you up before lift. You can expect to be tired, more so than you want to, but we've found that to introduce an excellent training adaptation.

Likewise, we'll have some conditioning that will happen after the resistance training. It also won't be an accident that the movements you'll see will be very similar to the lifting of that day. What this really is is accessory work disguised in the form of a timed workout that checks the metabolic box but also gives some added volume to support the adaptation of the main movements we're focused on this quarter

There will be two days a week where we will not have the prerequisite resistance training. That means that we will see higher volume, maybe some intervals that you haven't seen before and even the inclusion of some shared work, when appropriate.

Remember, the conditioning for the next 5 weeks is geared towards building this large base and in order to do that, it means that we may not see day in and day out high intensity poop your paints need to watch netflix the next day.

See you on the training floor!


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