Howdy, Tribal Great One! We’ve got an outstanding week in front of us! As we finish up deloading from the Agility Block and we prepare to begin the Strength Block…this is a great transitional opportunity!
We’ll be building on the MOVEMENTSMITH platform of positional ownership and movement mastery that we’ve enhanced during December and January. Now, higher force production and lean body mass gains will become our focus. This week we’ll be practicing some major lifting patterns and getting proficient with the methodology that will be in place over the next several months. So in some ways, we’re going fairly easy, but we’re getting going with the February format.
We’ll be starting off with our Pull-Push-Legs training split. That’s a classic bodybuilding methodology and we add our TLA spice to it. The workout sequence goes Pull-Push-Legs x 2 with a recovery day (very light free choice stuff) placed either on Thursday or Sunday, depending on your choice. Each workout emphasizes strength and hypertrophy but there’s a sprinkling of conditioning thrown in to help you maintain your other capacities.
We’ve used this split for several years during the month of February, and each time we do it uniquely. This year (and month), we’ll be combining some recovery cardio with the pulling session, a bit of aerobic power with the pushing, and some elastic high intensity work tacked onto the leg session.
I’ll be recommending implements for the lifts, but as always, sub in whatever you like or have available. If you need some assistance problem-solving in this area, just post a comment in Member Submissions and I’ll help you out.
Week of 2025-01-27 (week 5 of month 2: Agility Block) KB = KETTLEBELL, MB = MEDICINE BALL, DB = DUMBBELL, BB = BARBELL, E = ELASTIC BAND OR TUBING
BW = BODYWEIGHT, SB = SANDBAG, OHP = OVERHEAD PRESS
Workout A Breakdown: Pulling and Recovery Cardio. Begin with the familiar and oh so effective Shoulder Protection Program, running through a single set of 15 reps for each exercise. The pulling lifts are done in straight sets, meaning you do all 3 sets of one exercise before moving on to the next. The first set is light enough that it serves as a warmup to groove in the movement. Add weight to each set such that your Rate of Perceived Exertion goes from 60% of maximum on the first set to 90% of your potential on the last. Rest all you need to produce quality.
The lifts progress from major compound patterns to isolation movements. Use any bar or bell for the lifts. If you don’t have access to a pulldown cable machine, you can use heavy bands attached to your overhead bar or just do assisted pullups (in this case decreasing the assistance each set by using a thinner band).
Deadlifts can use a straight bar, hex/trap bar, DB’s or KB’s. Standard technique from the floor but use foot placement and grip that you like.
Bent row can use any implement and either a parallel or staggered stance (more back-friendly for some).
Pulldowns are to the front (not behind neck - bad for your shoulders) with any bar or grip. Same goes if you modify this with bands or pullups.
Bicep curls use any bar or bell and can be performed standing or sitting.
Alternating hammer curls are performed with dumbbells in standing.
Jump on your bike and ride it like Freddy Mercury or Christopher Cross. If you need a clue on the musical references…just ping me in Member Submissions!
Workout B Breakdown: Pushing and Power Intervals. Cruise through the basic series of warmups, resting as you need between the exercises. Main section is performed exactly like Workout A.
Bench Press is flat and barbell is best if you have it.
Incline Press can be any angle, choosing either BB or DB.
Overhead Press is performed seated with DB, being conservative with weight.
Skull Crushers can use DB’s, curl bar, or tricep bar, and adjust technique so it works for your elbows and shoulders.
Kickbacks in this workout are bilateral with a pair of dumbbells. You can use a headrest (place forehead on folded towel on incline bench) or stagger your stance if you need.
The power work is great on the implements listed. However, if you don’t have them available, a great alternative is to do alternating box step ups (not jumps) for the strong minute and easy walking for the active rest interval. You can also come up with a variety of other modes for strong/easy and feel free to ping me in Member Submissions if you need any ideas.
Workout C Breakdown: Legs and HIT Circuit. Leg days are always challenging so go light at first to avoid excessive soreness. Start out with some classic trunk exercises.Remember that your reverse hyperextension is a face down leg lift off the bench, and if you don’t have a back extension machine available, just lay over a stability ball and brace your legs against the wall.
Back squats are best done with a barbell in a rack if you have access to that setup. If not, you can use your sandbag and throw in a few isometric pauses to simulate adding weight. The back squat is an interesting exercise. Some love it, some hate it. This has a lot to do with your body’s geometry and sometimes no amount of training can completely change that. I recommend a low box that you can sit to (touch it but don’t bear weight) as a reference point. No need for ATG yet. This helps with safety and confidence for most of us.
Goblet squats work fine with kettlebells or dumbbells. I like that board under the heels or a ramp (even better) to allow for a more vertical squat pattern and better depth.
The Romanian Deadlift, or stiff-leg/top down version of the deadlift is a great hamstring exercise. Barbells are great because they load you in front, thus activating your posterior chain well, but you can use any load you’ve got. Be sure to limit depth at first to avoid soreness/injury and you never have to touch the floor anyway.
Hold bells at your sides for the walking lunge and keep your torso reasonably tall.
Single leg calf raises are tough. Hold the bell on the same side as you’re working and use the other hand to hold onto something for balance.
The finale is fun and also adaptable to the challenge level you are seeking. Set the box height at your preference. You can jump on/off or step down slowly. Do this for 15 seconds. Then you can walk or jog for three minutes. Squat jumps use a deep countermovement but don’t go too high off the ground. Pogos are stiff leg “bounces.”
That’s it. Since February is a brief month, we’re getting a head start on the new split during this transitional week. Good, solid, basic stuff. We’ll be using this system for the month but workload will be increased strategically. Enjoy your training and thanks for being a T2 member!