We’ve just finished a strength bias programming cycle thanks to Forney. We’ve seen some really awesome results and many of you have gotten a lot stronger.
The next cycle will prioritize relative intensity, strength maintenance and gymnastic skill work. Relative intensity means most of the WODs will be matched to your one-rep maxes. Essentially if you see lower total number of reps (16 to 20), you can assume we’re targeting 70-85% of your max. If you see 25 to 45 reps, you can assume we’re targeting 50 to 65% of your max. In addition to these WODs, we have periodized certain strength movements over a three week cycle. In the first week, the movement will be in a workout, in the next week, it will be a strict, heavy movement and the final week it will be included as a heavy movement in a workout. We roughly follow Mark Rutherford’s rep scheme, but have eliminated one rep max days for the most part.
Overall, workout times will slightly increase, you’ll see fewer strength days and a lot more gymnastic/core work. We want to maintain the strength we built in the last cycle, but also build strength endurance as much as possible. A lot of the strength we’re doing in this cycle is associate with certain gymnastic movements, so we’re trying to build core strength as much as possible.
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Many thanks to everyone for diligently following the strength-bias/max-effort program. Rock on!