Happy New Year Guys I Hope That 2015 brings you good health and loads of PBs
This weeks training is about developing our fitness and strength.
Monday - We begin a basic squat program... which will be explained below. Also working on acceleration of the bar.
Tuesday - Is about working on the turnover and lockout.
Wednesday - Fitness and leg strength
Thursday - - Developing the launch position and feeling comfortable there and developing the muscles helping to keep the bar close to the body.
Friday - Leg strength, consistency and fitness.
Saturday - Upper body strength and speed through the turnover.
should make a great weeks training!
Front Squat Challenge Program
The aim is to develop the strength in preparation for our lifting targets towards the end of the year. On average looking at a 10-20% increase in our totals...
This works on the idea of over coming each challenge...
Take the targeted Clean that we aim for at the end of 2015. (can not be more than 20% that your current best). multiple that by 1.15. This gives you your targeted squat. Your aim is to working through these next challenges over the next couple of weeks. When everything has been achieved you'll go to the 10 rep target and maintain and work on speed and fitness .
If you fail at any stage there are 2 options, if you are close to achieving it you can re-try in your next squat session. If you are not close, either keep the same weight and work up through the reps or keep the reps and drop to 90% of target and build up from there. If you are really struggling then you'll need to review and make an alternative plan...
Mike Causer - Head Coach