Hi Friend,
Double Dip Friday to you and Happy Summer Break #3!
First Things First! HRV!
Heart Rate Variability.
We talked about HRV in class last week.
Here is a definition, compliments of Oura Ring, "HRV refers to the fluctuations of rhythm that occur with every heartbeat, enabling you to respond to different stressors in your life. When you face a stressful situation, your HRV lowers. Once the stressor passes, your HRV should return to within its normal range. However, many people face chronic stress, which can suppress your HRV."
Speaking of Oura Ring, I don't have one, Vanessa loves hers, I use a FitBit to track my HRV and here's a really good article about HRV and Stress: What HRV Can Tell You About Your Mental Health.
Record Week & Holds, Negatives & Reps!
We most often do linear periodization weekly (e.g. 1 round week 1, 1+ rounds week 2, 2 rounds week 3, 2+ rounds in week 4.
Since this is the 3rd phase of the quarter, week 1 was like week 2 and last week was like week 3, aka record week, which made this week like week 4.
Usually in week 3, you get to do the full workout, which is challenging enough and everyone gets PR’s. Then in week 4, people usually hit the ceiling (no PR’s) during Monday through Wednesday and then break through again on Th & F.
I thought this week was a good place to bring back Hold’s, Negatives and Reps, to provide a fresh stimulus to keep getting 1% better. The challenge was mathematically it put the workout at 62.5min vs. 60min, which meant I needed to cut 2.5min. I did well at the 9am, Wed and not well Th and F. Not good. Coach needs nail it!
Feedback
I ask for feedback, b/c in the industry, Holds, Negatives & Reps is a brand new concept, so I’m curious what your experience, recovery and benefits are so we can learn to use it to our advantage much like we do with Post Activation Potentiation.
Empowerment Week & Summer Break #3
Tomorrow begins our 3rd and last summer break and our 5th of 7 empowerment weeks (the last 2 are our year end break)
What do you do?
Availability
If you’re available. Train.
If you’re not available. Don’t train.
If you’re available, use:
Minimimums
At the minimum,
These will keep your nervous system fresh, help recovery and make it easier to re-enter when we return.
Cardio Minutes:
if you do 1 strength workout, do regular cardio minute goals.
if you do no strength workouts, then males do 250min & females do 360min.
Practice your 10x10’s.
Collect them like baseball cards, Pokémon Cards, Bitcoin/Gold, Louis Vitton Bags, foam rollers, cutlery, etc…
Proactive Make Up Week / Bonus Week
November 11 is our 15th Wedding Anniversary so we're going to take a week to celebrate it!
To honor and keep my commitment to you, I’ve been working to make up the dates proactively w/ the exception of W, 11/11, which is a holiday (Veteran’s Day) and we’d have no boot camp anyways.
I share this because next week we have 2 more proactive make ups and a chance for bonus workouts for local, morning members.
Proactive Make Ups | Bonus Workouts!
6:30pm, T, 8/25 and Th, 8/27 @ MC
Mackenzie Center, 1337 Centre St., Newton Centre, MA 02459
***All members are invited and welcome to train both days!***
Remaining 2027 Schedule
Phase 10’s Peaking Phase!
8/31 to 9/25 (4on, 0off)
Fall Races (anyone wanna join Diane for the Paddy’s 5k),
Fall Events (Michaela is attending her first NATIONAL BALLROOM DANCING COMPETITION IN ORLANDO, FL),
Fall Sports (Liz has preseason soccer starting)
Fall Photos (Jim got any BC photo packages)
Labor Day, 9/7. 6:30pm, M @ Virtual; No a.m. workouts
Life Stress Goes Up. Training Stress Goes Down.
Familiar Workouts = Less Thinking.
Interval Workouts = Energizing.
Different Interval Workout Each Workout (Undulated) = Effective and Exciting!
Undulated Interval Training (What we’ll be doing) = Peaking for Fall!
Guest Month
All of September is Guest Month.
Know somebody who would love what we do and could do what we do, email introduce me and/or invite them to come train with us!
Q4’s Peak for Holiday Hotness and Get Winter Sports Ready!
Phase 11, 9/28 to 10/24 (4on, 0ff)
Phase 12, 10/26 to 11/21 (2on, 1off, 1on)*
Phase 13, 11/23 to 12/19 (4on, 2off)
In Summary
Empowerment Week / Summer Break Begins Now.
No a.m. workouts next week (8/24 to 8/28)
Proactive p.m. workouts 6:30pm, T, 8/25 and Th, 8/27 @ MC (if you’re local come!)
If you’re available next week strength train! #KeepGoing
Use the Empowerment Week Plan and Get Your Cardio Goal.
No Strength = 250min for males and 360min for females.
Phase 10’s Peaking Phase begins 8/31!
All of September is Guest Month!
Q4 is Peak for Holiday Hotness and Get Winter Sports Ready!
Here are links:
Here we go Change Makers! If you've been putting in the effort, you're experiencing results and they're about to get even better. What can you do to keep your momentum going?
Make it count,
Mike
p.s. we did 25min / workout this week. Monday minutes are do!
p.p.s. Got Feedback? Let me know!
p.p.p.s. As you celebrate your progress and experience pride from your efforts, who do you know that might love to feel and experience The Change that you are? Invite and/or Introduce! i's x 2!
