Tribe Member, YOU are AWESOME! And we’re getting after it in week 2 of the Strength (and hypertrophy) Block. By now you are getting a real feel for the training split we’re employing this month. It has some unique features and sequences that you may be appreciating.
Pull day has low impact steady-state cardio, so it’s a great start to the week and it also serves as a recovery day when it follows legs. Push day has a few high intensity intervals, but not enough to flatten you. Leg day hits the lower extremities, core, and elastic rebound capacities. Delightful.
This week’s changeups feature a bump in volume. We are adding a set to all the Primary lifts but holding RPE constant.Those changeups are color coded in the table.
The key is to keep working on form, full range, and manageable load. Own the workout. Don’t let it beat you down. Going a bit light on weight and resting amply is just fine. At least this week!
Week of 2025-02-10 (week 2 of month 1: Strength Block) KB = KETTLEBELL, MB = MEDICINE BALL, DB = DUMBBELL, BB = BARBELL, E = ELASTIC BAND OR TUBING
BW = BODYWEIGHT, SB = SANDBAG, OHP = OVERHEAD PRESS
[We kept the instructions from last week just so we’re all on the same page.]
Workout A Breakdown: Pulling and Recovery Cardio. Begin with the familiar and oh so effective Shoulder Protection Program, running through 2 sets of 15 reps for each exercise. The pulling lifts are done in straight sets, meaning you do all 4 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 80% 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.”
Volume is coming up. That extra set won’t look like much in the table, but your muscles will feel it. Watch the soreness and add in some foam rolling, sauna, etc. if you need it. Post a question in Member Submissions if you need any assistance.