Fuel Programming
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December Monthly Outline
Monthly Strength Focus: Balancing the bilateral heavy work from November with Unilateral stability work. Heavy weight will not be emphasized this month, rather, focus on your alignment during some of the new "uneven" lifts, form on the 1 arm/leg movements and stability on the pushes and pulls. The "recalibaration" will bring muscles back from potential asymetries casued by the overleading bilateral work and prepare for stronger lifts come January. Be patient young grasshopper. Monthly Conditioning Focus: Increased volume from last month's highly anearobic (<:20 intervals) speed and power and into more anaerobic threshold training (:45 range) with shorter recovery ratios. We'll also be throwing in our "Fuel Long Distance Benchmarks" Run/Row/Ski i.e. 2k & 1mile. It may feel like your lungs are bleeding but don't worry, that's just the cold air and your bad attitude. You'll be fine. Recovery: Aim for 5min/day of either stretching, rolling movement either before/after our outside your workout. Pick 1 stretch each day or 1 area to roll. Lower time commitment will lead to higher compliance and better results
SundayMonday (starts Dec. 3rd)TuesdayWednesdayThursdayFridaySaturday
Week 1 (1)SuperCircHiit:StrengthX OneAthConStrength TwoStrongConStrength ThreeFreeStyle Conditioning
Week 2 (6)SuperCircHiit:StrongConStrengthOneAthConStrengthThreeStrengthTwoXFreeStyle Conditioning
Week 3 (11)SuperCircHiit:StrengthTwoStrongConStrength ThreeXAthConStrengthOneFreeStyle Conditioning
Week 4 (16)SuperCircHiit:Trainer StrongCon, AthCon or StrengthXX-Mas | CLSDBoxing Day | CLSDTrainer StrongCon, AthCon or StrengthXTrainer StrongCon, AthCon or StrengthXFreeStyle Conditioning
Strength OneUneven SquatStrength TwoUneven PressStrength ThreeRev. L. to S.U.
1 Arm KB c.Press
1 Leg DL
American Swing
Bird Dog RowPlank RotationCurl to Ext.
Strength (One, Two or Three): Our Monthly focus on strength with 9-12 exercises that will remain consistent week to week but sets and reps will change each week to illicit a different training stimulus. Sweat Effect: 🔥-🔥🔥🔥StrongCon: Combination of Strength movements and conditioning in multiple formats AMRAP, for time, partner challenge, circuit... Often metric oriented for those who like to gamify their workouts! Sweat Effect:🔥🔥🔥🔥AthCon: Athletic Conditioning. Variety of athletic movements such as plyometrics (jumping) agility (cones/ladder), power (sprints/throws) Sweat Effect: 🔥🔥🔥🔥🔥Conditioning: Anything goes, depending on the trainer, weather and just about any other variable. Sweat Effect: 🔥🔥🔥🔥SuperCircHiit: Our holiday/Sunday 24 person class. Circuit style and less technical (more sweat) Sweat Effect: 🔥🔥🔥🔥🔥 StrengthX: A strength circuit using the exercises from one of our strength "1, 2 or 3" days and combining them with other "accesory" movements Sweat Effect: 🔥 🔥🔥
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