So, we’ve been talking a ton about developing everyone’s capacity in this upcoming cycle, but we’re sure that its all mumble jumble to most people. So, here’s a short breakdown of some of the things that we are doing!

So here it is.

2018 DERIVE Intramural Open.

Lets get straight to it

Here is Part 4!

Overall Conditioning Structure

As this cycle is focused on improving our overall strength and stability, we will be doing more conditioning pieces in the time range of 5-15 minutes.

In order to maximize our time during out 1-hour classes, you will notice that our general conditioning pieces will be less than 12-15 minutes. This is to allow ample focus on developing our strength in the right way, without rushing our strength portions, and pushing time boundaries in which our body cannot recover to produce strong efforts and raising the risk for injury.

In general, our shortest workouts will likely be on Mondays and Fridays, and medium length workouts will occur on Tuesday and Wednesdays. We will reserve Thursdays for pure aerobic/cardio workouts, and Saturdays for our usual longer team workouts.

In addition to this, there will be an emphasis on bodyweight movement on days in which we lifted particularly heavier loads, or lighter loads in the workouts. We are super excited to get this going!

Here is Part 3!

Tuesday, Wednesday, and Thursday Structure

While Monday and Friday was the meat and bones of our slow and strong lifts, Tuesday and Wednesday will be developing our strength and prowess in our faster and more explosive lifts: the snatch and clean and jerk. Thursday will be dedicated to improving our general pressing strength, strict pulling, and shoulder health.

During the first 4 weeks, we will be utilizing weightlifting complexes to improve positions and positional stamina for our Olympic lifts. By performing specific complexes at sub-maximal loading, we are getting the body to work just hard enough to not only get strong, but create good technical proficiency. The percentages will range from 60-70%. 

During weeks 5-8, we will dive closer to the traditional lifts, and focus on consistently hitting percentages. We will take a popular approach by getting a quick and proficient heavy lift for any session, and then perform technical "drop" sets at lighter weights. This will allow all athletes to build to a proficient "heavy" stimulus for the day, and then work on building consistency based off that heavy. This will allow athletes to be able to adjust training based on how their bodies feel in any particular session.

Lastly, during weeks 9-12,  we will finally get to the pure lifts, and focus on triples and doubles to build moderate to moderate heavy volume, while building confidence at heavier loads and consistency in technique.

Here is Part 2!

Monday and Friday Structure

This the the meat and bones of getting strong this cycle! Mondays will be our squatting and Fridays will be our hinging. (Note: Every 4th week will be a deload). The squatting will be combined with some kind of box jump or plyometric, to work on recruiting and developing explosive reactions in our legs and body. The hinging will always be paired with some kind of trunk stabilization or isometric hold, to work on creating a stronger and more durable midline.

During the first 4 weeks, we will be focusing on adapting and preparing the body for the higher intensity loads that will occur during weeks 5-12. So we will work on single legged squatting and hinging, in addition to box squatting to get all of our positions primed and address any lingering imbalances we were unable to address last cycle.

During weeks 5-8, we will have a front squat and sumo deadlift focus, with medium volume (4 to 6 sets of 4 to 6 reps) and medium to medium high intensity (65-75%). These 2 lifts will allow us to hone into proper trunk and bracing positions, before we move into the traditional squat and deadlift movements.

Lastly, during weeks 9-12,  we will finally address back squats and conventional deadlifts at slightly higher intensities. Volume will remain about the same, and we are pushing right below our threshold to continue to adapt our body to better positions and learning how to be explosive.

Hey athletes!

As our testing/baseline week comes to a close, we want to give you guys a glimpse of what's to come over the next 12 weeks!

We are going to do this in 4 parts (probably more detail than you want, but will interest those that really want the nitty gritty!).

• Part (1 of 4) will overview what will be covered each day of the upcoming weeks (for those that just want an at-a-glance)

• Parts 2/3/4 of 4 will go over the intention of each of the days, as well as some things to expect (for those that want more info and details)

Here is the overview of how each week will breakdown: