Thursday, 11th January, 2024
Strength Day 2, week 2:
Tissue activation/ injury prevention:
3 sets of:
10-30s McGill Sit up holds
Max Side Plank e/s
5 x Bird Dog, e/s
50m waiter's carry
Main Effort:
3 x 3 @ RPE 8
Deadlift
Incline DB Bench Press
Barbell Bent over Row
Accessories @ RPE 7:
2 x 10 e/s Weighted Box step up
2 x 10 e/s russian Twist
2 x 10 Yates Row
2 x 10 e/s Pallof press
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.
Why strength training?
Because strength, muscle mass and grip are inversely correlated with all cause mortality. E.g. the more you have the less likely you are to die from any cause.
Muscle acts as your only protein reserve.
Healthy muscle acts as a sync to manage blood glucose which reduces your chances of getting diabetes.
You'll look better.
You'll be functionally more capable, more useful and harder to kill.
Building muscle loads bones and preserves bone mineral density
Training strength will help your cardiovascular function
Your joints will have greater stability and therefore lower chance of injury and arthritis
You'll burn calories
Your sleep quality will improve
Your mental health will improve
Photo by Ben White on Unsplash