Strength Day 1, week 4
Humans are built to move. We evolved under conditions that required daily intense physical activity
In week 4, we keep the weight around the same level as week 3, it should feel heavy. We drop the number of reps at this weight down to 1 -2. This is called tapering, we give your body a chance to recover but keep the strength gains we achieved in weeks 1-3.
Tissue activation/ injury prevention:
Suitcase walk 3 x 50-150m
Core development:
10-30s McGill Sit up holds https://buff.ly/48J6c5M
Max Side Plank e/s https://buff.ly/4bX8u4d
5 x Bird Dog, e/s https://buff.ly/3IuDevZ
Main effort:
Squat, Shoulder press, Pull up/ weighted pull up
3 sets of x 1-2 reps @ RPE 8-9
Same weight as you did week 3, just fewer reps.
Accessories at the same weight as week 3:
3 x 10 Weighted RFESS
3 x 10 Landmine rotation
3 x 10 Biceps curls
For all the scaling options and how to videos, go to https://buff.ly/49bO2eb
Accessory movements how to videos:
Weighted RFESS https://buff.ly/3U3z6Kb
Landmine rotation https://buff.ly/3vFnbbn or Russian Twist https://buff.ly/4b5nLiO
Squat options, basic to advanced:
1. Sit to stand – From a seat or raised seat, use your arms to generate momentum to aid you standing https://buff.ly/3Ow8yOr
2. Air squat – Just your body weight, squat to an object if you need to. Try and progressively lower the target until you are below parallel. https://buff.ly/3O9qA8Z
3. Goblet Squat – Add a weight held at chest height https://buff.ly/3O80Ych
4. Zercher Squat – Add a barbell held in the crook of your elbow, challenges your upper back as well as your legs https://buff.ly/3U6610U
5. Landmine squat – needs the extra landmine attachment, but is a good option if you struggle with hinging over, you can be very upright and have the load forward of you https://buff.ly/3tOyMEI
6. Low bar back squat – Classic back squat, with the bar sitting just above your shoulder blades https://buff.ly/47FqsoA
7. Front Squat – bar sitting in the front rack, pushing into your throat, more challenging than a low bar back squat but more upright, so may be easier on your lower back https://buff.ly/47FMVSj
Press options:
Seated or standing. Dumbell, landmine or barbell.
If you have poor overhead range of movement (ROM), use the landmine option, otherwise go for DB if you have the choice.
Shoulder press: https://buff.ly/3SdbMYa
Push Press: https://buff.ly/3OHleCb
Push Jerk: https://buff.ly/48RmqL0
Alternative vertical press options without weights:
Bench Triceps dip: https://buff.ly/48OU3NH
Piked HSPU progression: https://buff.ly/47Mt4RD
Pull up options Easier to harder: https://buff.ly/3UaAieT
Scaled Pull up machine – a great way to start and easily scale and see progression
Bar in a rack, feet on the floor.
Bar in a rack, feet on a raised platform, harder than above, becomes more difficult the higher your feet are raised
Full ROM strict pull ups
Weighted full ROM strict pull ups
Newbies:
If this is your first time joining us on a strength day you will need to do a couple of weeks of very low volume, very low weight workouts using these movement patterns to start enjoying the repeated bout effect which stops you getting sore.
We recommend starting with 1 set of 5 reps of each with an empty bar. Over the 2 weeks, work up to 3 sets of 5 reps and increase the weight a bit each time.
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Photo by Delaney Van on Unsplash