Current Training Phase

Summer Series Workout Block 

July 3rd –  September 3rd

The emphasis for this training block is to utilize our increased strength, from the previous block, and focus on power output, more effective movement, and continue to build strength. Programming is influenced by velocity-based training, triphasic training, the tier system, and the conjugate system of periodization.  

While performing major lifts we are moving the weight as fast as possible and reviewing great form and technique. You will see coaches using the PUSH system to measure how fast you can move the bar in real-time. Coaches will mention the goal of moving the bar 1 meter per second which is the true, dynamic speed that allows you to apply force against an object with more speed. This variation of training has been shown to help you run faster, jump higher, and cycle faster for an extended period of time(1,2,5). Adding this element of speed also stimulates muscles and the neurological system, evoking a higher degree of work which leads to an increase in strength(3,4,5). Additionally, you will notice the incorporation of high-level plyometrics, jumping, sprinting, and lateral jumping.  

Accessory lifts will have an emphasis on muscle hypertrophy building of lean body mass. No, this does not mean we are bodybuilding! Building lean body mass is vital throughout the aging process because if we do not stimulate muscle, we lose it. This is called sarcopenia. Building muscle is also an essential part of fat loss as muscle feeds on fat.  

When we integrate training systems beyond simply lifting heavy weights, we’re playing the long game. We can continue to build strength, speed, and endurance while supporting our bodies through day-to-day and other activities.  

References 

1- Guerriero, A., Varalda, C., & Piacentini, M. F. (2018). The role of velocity based training in the strength periodization for modern athletes. Journal of Functional Morphology and Kinesiology, 3(4), 55. 

 2- Weakley, J., Mann, B., Banyard, H., McLaren, S., Scott, T., & Garcia-Ramos, A. (2021). Velocity-based training: From theory to application. Strength & Conditioning Journal, 43(2), 31-49. 

 3- Weakley, J., McLaren, S., Ramirez-Lopez, C., García-Ramos, A., Dalton-Barron, N., Banyard, H., … & Jones, B. (2020). Application of velocity loss thresholds during free-weight resistance training: Responses and reproducibility of perceptual, metabolic, and neuromuscular outcomes. Journal of Sports Sciences, 38(5), 477-485. 

 4- Jiménez-Reyes, P., Castaño-Zambudio, A., Cuadrado-Peñafiel, V., González-Hernández, J. M., Capelo-Ramírez, F., Martínez-Aranda, L. M., & González-Badillo, J. J. (2021). Differences between adjusted vs. non-adjusted loads in velocity-based training: Consequences for strength training control and programming. PeerJ, 9, e10942. 

 5- Mann, J. B., Ivey, P. A., & Sayers, S. P. (2015). Velocity-based training in football. Strength & Conditioning Journal, 37(6), 52-57.