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Autumn Training Cycle


Yesterday we started a new phase of training.  It’s going to last 12 weeks, with some retesting at the end, of the benchmarks we set last week.

You’ll also get a chance to do some of our other benchmark workouts, setting some more baselines to retest later in the year, and it’s kicking off with Mays Girl Friday (Nancy) this week!

Nothing is going to change too drastically as far as daily training goes.  But expect to see;

- skill work alternated with strength work to allow a greater volume of practice.

- more accessory work and less conditioning to assist with strength gains, structural balance and injury proofing.

- simpler conditioning pieces to allow focus on pure engine development without technique limitations.

- The addition of an Afterburn class option on Thursday.  This aerobic power training has been very popular on Sundays, so now you can get your sweaty fix on Thursday too.  Remember, rachet the intensity down to 60% for a fantastic active recovery day.  The normally gymnastic heavy Thursday will be absorbed into the rest of the week, to allow a greater practice frequency,  but there will be a strength and power based metcon that day to contrast the Afterburn session.

Why do we call it Afterburn?  Well it sounds better than Max Aerobic Power training for a start……  and that’s what happens after a session, your metabolism is cranking for hours afterwards!  Now hopefully you have all learned by now that strength training is far more important for a healthy body composition than cardio, but if you need to get your sweat on, then this is the way to do it….

The FITNESS programming will follow a simple linear strength cycle.  This means that we’ll be striving to add a little more weight to to the bar every time.  Each week, the particular strength movement will be on the next day of the following week.  Eg, Back Squat today, so it will be on Wednesday next week, and Friday the week after.

Back Squats will be 3 x 10, Front Squats 3 x 5, Press 3 x 8 and Pushpress 3 x 5.

If you’ve been training less than 9-12months, this is the cycle for you.   Anything above that, you could consider the Performance cycle, but it’s hard to beat a simple straightforward progression; just putting a little more weight on the bar each week.

PERFORMANCE get more of an undulating cycle, the rep scheme will rotate between the exercises, so you wont hit the same rep scheme again for about 4-5 weeks.  Eg, Back Squat is 3 x 10 today, next Wednesday it will be 4 x 8, the following Friday 5 x 6, and Monday after that 6 x 4.

No matter which version you perform, you’ll need to keep good records and ensure you are working to your full potential every set.


Back Squat

3 x 10, building

Rope Climb

3 x 1


1000m Row

40 Goblet Walking Lunges

20 Russian Swings


Back Squat

3 x 10, all heavy

Rope Climb

3 x 1-2


1000m Row

20 Overhead Reverse Lunges 45/30kg

40 Russian Swings 32/24kg

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