Cycle #8: Your Next 4-Week Strength & Conditioning Cycle: What's New & Why

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Our next 4-week cycle is here, beginning Monday, September 15 and running through Friday, October 10. 

Here's a breakdown of what you can expect and the specific goals behind each training element.

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Why We're Doing This: The Outcome

This cycle is designed with intentional progression and purpose. The Sumo Deadlift progression will build a powerful foundation from the ground up, with a specific focus on different parts of the lift. The inclusion of a Speed Squat Plyo day and two-way pressing will develop balanced pressing strength and explosive power, utilizing ideas from the well-known Swiss track and field athlete, Werner Günthör. Our emphasis on bodyweight pulling and shoulder prehab will ensure a more stable and powerful foundation that carries over to all aspects of your fitness. If you want to learn more about why we are training explosive power, see the bullet points below.

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Strength Progressions

• Sumo Deadlifts: We are beginning a 10-week progression on the Sumo Deadlift. For this four-week cycle, we will alternate weekly between Block pulls (odd weeks) and Deficit Sumo Deadlifts (even weeks). Block pulls will focus on higher volume to strengthen the hips, glutes, and lower back, with an emphasis on the lockout. Deficit deadlifts will work on power and strength from the floor.
• Speed Squat Plyo Day: A training day dedicated to developing explosive strength. This will incorporate ideas and protocols from Swiss track and field athlete Werner Günthör.
• Two-Way Press Day: Expect to see both vertical and horizontal pressing movements in the same training session to build balanced pressing strength.

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Weightlifting Progressions

• 3-Position Focus: This cycle will focus on 3-position Olympic lifting work (Snatch or Clean). This is designed to teach power and timing at the hips and develop a more aggressive third pull to get under the bar.

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Strength Accessory Focus

• Bodyweight Pulling: Throughout the rest of the year, we will have an overarching focus on developing bodyweight pulling strength to build strict pull-up power.
• Shoulder Prehab: We will be incorporating exercises to keep the shoulders safe and working efficiently.
• Kettlebell Review: Expect a mini-review of common kettlebell movements, including the Turkish Get-Up, dual swing, snatch, and clean.

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Why Train Explosive Type II Muscle Fibers?

• Boost Your Power: Training these fast-twitch fibers is all about building explosive force. That means you'll be able to lift heavier and move more powerfully in all your workouts.
• Get More Athletic: These fibers are key for being quick and agile. Developing them will make you faster and more responsive, whether you're in the gym or playing a sport.
• Fire Up Your Metabolism: Workouts that target these muscle fibers burn a ton of energy. This kicks your metabolism into high gear, helping you burn more calories even after you're done training.
• Build a Stronger, Leaner Body: These fibers have a lot of growth potential. Focusing on them can help you build more muscle, leading to a leaner and more athletic look.
• Work Harder, Longer: Training explosiveness builds your work capacity, so you can sustain high-intensity efforts for longer periods. That's a huge advantage for any conditioning workout.
• Reduce Injury Risk: By teaching your body to handle and absorb force quickly, you'll strengthen your joints and connective tissues, making you more resilient to injuries.

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