2017 Offseason Mesocycle 2 Overview - Summer Cycle

Hey Team!

Now that we have topped off the last cycle with the Midsummer Melee, Here are some things to note for the next 8 weeks (beginning 6/27)!

  1. More Snatches and squats: Mondays and Wednesdays will continue to alternate on a week by week basis with all variations of snatching and squatting. Our goals this cycle is to make your stronger overall, while continuing to move without compromising the integrity of our body and positions. Here are some other changes:
    1. Squats will be of the higher rep scheme, at a moderate load, to build our lower body conditioning and strength endurance. They will also be paired with low strain, unilateral movements to assist with proper balancing and loading.
    2. The snatching and squatting will vary on the rep, sets, and dose response every week. Adaptation creates progress!
  2. Snatches + Gymnastics/skill
    1. You will now see our variety of snatch protocols paired with sets of skill movements like toes-to-bar, chest-to-bar, etc. This is to allow you to work on 2 complex skill movements in a controlled environment to allow building of good mechanics and motor patterns.
  3. Barbell conditioning and cycling
    1. In addition to pairing snatches with skills, the barbell work done with snatches and cleans will also be attacked with barbell cycling, and understanding how to efficiently move moderate weight quickly without losing mechanics.
       
  4. Performance Targeting days: If you are in the Performance Targeting program, it is still on Tuesday's and Thursdays. If you are not, Tuesdays and Thursdays will provide you with both skill work and strength development!
     
  5. Complete Saturdays: Saturdays will now be structured just like a normal class. We will spend the beginning of Saturday classes working on our jerks, deadlifts, and its varieties.
     
  6. Constantly Varied Adaptation: Just like 1, movements, sets, reps and dose responses for these movements will change from week to week (over a 4 week period). You will notice a pattern after 4 weeks is done, and we build into weeks 5 through 8!
     
  7. TRACK YO SHIT: The only way to know how far you've come is to know where you started. Contact a coach about Beyond the Whiteboard access or create your own spreadsheet from our template. Note: Beyond the Whiteboard has an associated fee which we absorb, so we remove inactive users.


I have spent countless hours developing the best possible structure and layout for our classes, as well as the best possible balance to help EVERY level of athlete benefit. I hope you guys love it as much as I do.

Coach Frank
#BBF #traindifferently

Frank Nguyen