2025, P2 Overview

Subject: 2025, P2 Overview

Hi Friend,

Happy last Sunday of January 2025 to you! Yup! That's correct. The last Sunday in January of 2025. Chop, chop. The clock keeps ticking. Let's keep living (wink)!

Phase 2 Links

Phase 2 Overview

Q1 Themes: Weight Loss, Pillar Stability & Spring Sports Ready continue.
P2 Themes: Endurance, Fast & Progressions.
Total DB Load stays 15-30% BW
Progressed Simple Movements
30:20 Interval Work Sets for Strength also Stays
Basic Planking Levels Get Progressed
Continue to Aim for Near Full Workouts From Day 1

Buy Stock in You!

I liked this from last year, so I'm reusing it.

Are you feeling energized? Hopefully you're noticing that each workout and each week you're gaining more & more energy and feeling more & more optimistic. If you can imagine this compounding workout by workout and week by week, then you might be able to imagine how you'll feel mid-March heading towards Q2, April and spring. Buy stock in you!

Progress as you Progress

You may have heard me mention that everyone keeps getting better, so I keep leveling up the program. Common sense right. Well even though in Q1, we intentionally take a step back so we can take 2 steps forward as the year progresses, everyone recovers, heals and gets better at different rates, so you reserve the right to level up whenever you're ready. So when you're ready, say, "hey Mike! I'm ready. What chu got?".

You'll notice this phase I'm decreasing the work sets from 60:20 to 30:20 and the ask of 20 reps down to 15 reps

a 1:2 ratio from 1:3 in phase 1;
e.g. 1 rep every 2 seconds vs. 1 rep every 3 seconds.

The Total DB Load will remain the same @ 15-30% BW, but we'll introduce more challenging movements like:

1-DB Goblet Towel, Reverse Lunge
1-DB Split Squat Hold, Overhead Press
2-DB Kickstand RDL's
Bench High Plank Rows
Hang Clean Pulls & Hang High Pulls
DB on Hips Supine Bridges
2-DB Goblet Squats (though if you used 2 DB last phase, then there's a conversation to be had)

Weight Loss Theme

If you're looking to see the scale go down and/or you're just looking to get refocused on your health, body transformation and/or performance to move forward, revisit the nutrition plan. They're solid principles that still work.

Plus, this quarter is really lined up to keep your body stress lower, so the levees can release the change. :-)

Pillar Stability

Your body should already be feeling good from the early emphasis on the basics of movement. We'll continue to emphasis the basics while also progressing them to keep you getting better.

Spring Sports Ready

We don't run to get in shape, we get in shape to run!

Pillar Stability
Deceleration, Braking & Change of Direction
Frontal Plane
Transverse Plane
Total Body Workouts
Full Body Power, Explosiveness, Elasticity
Strength endurance
Muscle durability & resilience

Weekly Effort Considerations

Week 1

Train as hard or as simple as you feel like on any given day. Progress as you feel ready on any given day. Feel good, have fun, get energized.

Week 2

You should be feeling even better than week 1 and ready to progress even more. Level up, add more weight and/or increase your resistance even if it's only 1 exercise, set or round. Keep training fast!

Week 3

If we did the full workout in either of the 1st 2 weeks you may be feeling a little tired and that's normal. Consider taking a step back with level, reps and/or resistance until you feel fresh again. If you feel fresh and/or when you feel fresh go for the reps I suggest and get your personal records. If you want to level up, let me know.

Q1 Schedule: Jan 2 to March 21 (10 on, 1 off)

6 weeks straight to start the year
off ~~New Year's Day (1/1), MLK Day (1/15)~~, President's Day (2/17)
Empowerment Week (public school winter vacation): 2/17 to 2/21
4 weeks straight to finish the quarter
- (part of 8 weeks straight to April Vacation)

~~Phase 1: Jan 6 to Jan 24 (3 on, 0 off)~~

Phase 2: Jan 27 to Feb 14 (3 on, 1 off)

Phase 3: Feb 24 to Mar 21 (4 on, 0 off)

2025 CYBBC & Weekend Workout Schedules

They're not ready. They're coming.

If you have any suggestions for activities, days and times, please let me know. I've shared in class some of my ideas for 2025 and beyond. I'll put those on a calendar in share for feedback.

Equipment Suggestions

You're encouraged to continue upgrading your minimalist equipment and building your home gym. Think of the expensive items you don't use all the time like a snowblower, lawnmower, power wash, shop vac, kitchen aid mixer, food processor, etc... and then realize you use your gym stuff multiple times per week and sometimes multiple times per day. It's a great investment into you. No waiting in line to use them and no worrying about cleanliness.

Minimalist

Exercise Mat: get a great one now that you know you love CYBBC
Foam Roller: get a perform better 1.5' or 3' black roller; if you have that get a Rollga or Vibration roller for your arsenal.
Superbands: everyone should have (2). The 1/2" and the 1".
Mini Bands: everyone should have the 4 pack (yellow, green, blue & black). If yours is stretched out get new one's. They're inexpensive compared to the 4 and 5 digit thigh and cable machines at the gyms.
Pair of DB's. Get yourself some power blocks if you've been training awhile. You'll love them and be glad you did. Try to get one's that have the small pins in side, so you can go from 1 or 2.5 to 3 or 5lbs and up.
Hand Towel. Get a super soft terry cloth or a microfiber, that slides good for the gym and soaks up sweat well.
Waterbottle. Get something that's not going to run out. Maybe get the Stanley. I hear they don't melt in car fires. ;-)

Level Up

TRX
TRX Anchor
Pull Up Bar (ceiling mounted, wall mounted, free standing and/or Solo Strength Pull Up Bar)
Cable Column, Ancore Pulley System, Tubing with Handles and a Door Anchor
Slideboard Mini or Ultra Slide Board
Power Block Portable Stand
Adjustable Bench: consider between portability, adjustable (for inclines) and weight rated (for heavy step ups and bench presses).
Hurdles 6x6" or 6x12" or, ...
Treadmill
Bike w/ Fans
Watch w/ a pedometer
Better microphone for zoom
TV for Streaming CYBBC live and recorded workouts on
Better camera for zoom
Headset for zoom or AirPods.
Better laptop with upgraded microphone, speaker and camera

P2 Weekly Schedule:

Week 1:

6:00am, M / W / F @ Virtual

9:00am, M / W / F @ Virtual

6:30pm, M @ Virtual, T / Th @ MC

Week 2:

6:00am, M / W / F @ Virtual

9:00am, M / W / F @ Virtual

6:30pm, M @ Virtual, T / Th @ MC

Week 3:

6:00am, M / W / F @ Virtual

9:00am, M / W / F @ Virtual

6:30pm, M @ Virtual, T / Th @ MC

P2 Weekly Workout Schedule

Week 1:

a.m. ABA

p.m. BAB

Week 2:

a.m. BAB

p.m. ABA

Week 3:

a.m. ABA

p.m. BAB

Warm Up & Cool Down

Workout A - Gym

Workout A - Home

Workout B - Gym

Workout B - Home

Nutrition Habits

Pick something that you can win at. Try for streaks! Write out the rules of your nutrition plan, nutrition habit and daily habits and see how may days in a row you can get it and do your cardio & strength workouts. Even if you mess up in some way, you can still have momentum in the other areas.

Guest Week

The 1st 2 weeks of every phase are guest week, which means next week is guest week.

If you know someone who might love what we do and can do what we do, email introduce them and invite them to come and train with us. I'll take care of the rest.

That's enough for now!

See you tomorrow!

Make it count!

Mike

p.s. we did 24min / workout this week. Minutes are due tomorrow! Reply now with your minutes.

p.p.s. this is the anniversary of Peter Kelly suggesting we eliminate the passcode to access the zoom link. There's been no issues, so you were right again. :-) Thank you for the great suggestion PK. It reduced the login friction and makes training even easier to get done.

Last week also was Pete's 13th CYBBC Anniversary so yay to him and all of us. I say it all the time and every year and I mean it every time I say it. I sure am grateful to get to be your coach and share in your many tennis successes. Cheers and wishing the next year is even better!

p.p.p.s. Here are the Phase 2 Links again:

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Subject: 2025, P2 Overview