Beautiful morning afternoon to you Friend,
It's one of those mornings afternoons when your spirit feels uplifted and hopeful especially after managing the free water for nature (wink) we've received so much of in April and May.
Cardio Minutes - Week 2
Last week we did 23min/workout and this week we'll get 25min/workout.
If you didn't text, email and/or report yesterday in training, would you please reply now to share what you did?
Magic Week
I've been thinking a lot about volume and yin and yang.
I've always tried to manage your volume so that you would recover faster and be able to more consistently show up. Showing up more often, would allow you to get more total workouts in a month, quarter and year, which would result in more total volume, vs. if I pushed you harder in a single workout and tried to sell out and get the most out of you in one workout.
Yin and Yang
Then I reflected and I think my current plan is solid, however, many of you, most of the time have built up your work capacity AND you're able to show up good enough, often enough that trying to manage your volume may not be in your best interest and instead trying to increase your volume by giving you weight, sets, reps, rounds and levels targets, might be better for you because you most likely could handle it in the moment and recover from it afterwards, enough that you can still consistently show up.
So, it'll be easiest for those who record their workouts on workout cards, because they'll just try to do 1 rep, 1 set, 1 round and/or more weight than their last workout (Progressive Resistance Overload).
They may be able to do strong workouts more often and they may be able to try for more than 1 round in week 1.
As always EVERYONE reserves the right, on any give day to have an unloading, light & fast day, until they feel recovered and back to normal.
I still like the Step Periodization idea for each exercise set:
e.g. set 1: 15-35%, set 2: 20-40%, set 3: 25-45%, set 4: 30-50%
e.g.2. set 1: 20-40%, set 2: 25-45%, set 3: 30-50%, set 4: 35-55%
e.g.3. set 1: 15-35%, set 2: 25-45%, set 3: 35-55%, set 4: more
...
or
e.g.4. set 1: light, set 2: medium, set 3: heavy, set 4: heavier
Summer Training
Q3's, 4 Phase Quarter begins Monday.
Themes: Beach Season #2, Summer Sports and Peak for Fall Sports, Races, Events and Photos
P7: June 8 to June 27, (3 on, 1 off)
Juneteenth, Th, 6/19, no live workouts
Week of 6/16, M / T @ MC, no 6:30pm, Th workout
Summer Break #1: 6/28 to 7/6
P8: July 7 to July 25, (3 on, 1 off)
Summer Break #2: 7/26 to 8/3
P9: August 4 to August 22, (3 on, 1 off)
Summer Break #3: 8/23 to 9/1
P10: September 2 to September 26, (4 on, 0 off)
Labor Day, M, 9/1, no live workouts
That's it for now.
Try to show up rested, ready and with your 4 for 4's, so you can capture the magic!
Here's the P6, recordings folder for your convenience.
Make it count,
Mike
p.s. what'd you get for cardio minutes last week? reply now if you haven't.
p.p.s. the next 2 weeks are guests weeks if you know someone who might love what we do. email introduce them or share this link where they can learn more.
