Tuesday, October 16, 2012

Strength Training Mesocycles - how we train at SVG FIT

Author's Comment: The question was put up on Facebook (https://www.facebook.com/SVGFIT) about whether there were any questions I could answer about the SVG FIT programming. I realized when I received some of the responses that I don't really have a cut and dry instruction manual on how to get started with SVG FIT! I am a CrossFit certified instructor and most of my workouts follow the CrossFit mentality of constantly varied, functional movements performed at a high intensity, but we do have subtle differences in our programming techniques that beg an explanation. SO, I'll start here, and put up a video later to better explain things!

From Brandon: 
Well I need to get into shape after my baby was born I have gotten way outta shape. So I saw ur post and just thought its time to do something about my fitness. Can u explain the rotation for the WOD. Intensity then the reset or is the reset In between each rotation of the intensity. Thanks buddy!

When you skip a workout, the other guy is at the gym busting his ass and getting in better shape than you.
My thoughts exactly!

My Response: 
Hey, man! How's it going? Congratulations on the little one! That's awesome!

I can definitely explain things; but it might be a little on the lengthy side! I need to put a video together that outlines it, because I know you're not the only one that looks at it and wonders what's going on!

Basically There are four portions to each workout:

  • Warm-Up: 10 Minutes
  • Heavy: 20 Minutes
  • Intensity: 20 Minutes
  • Reset: 10 Minutes
60 minutes total.

 The RESET can be left out if time is short. I don't recommend it, however as it definitely has an impact on flexibility and range of motion over time. (Author's Note: I STRONGLY recommend getting something in post-Intensity rather than just 100% stop at the end of it)

HEAVY - the Heavy section is posted every week on the right side of the page. That is a constant 3 on, 1 off model. So you have 3 days of work and 1 day of rest. The Heavy follows a 16-week Mesocycle that is broken up into phases from 1 to 5.

We just started Phase 1 this week on the next meso, so (as an example) we are doing all of those lifts listed on the right in the following format:

4 Sets
15-20 Reps
60-65% of our 1 Rep Max for that lift

HEAVY strength training Mesocycle

In other words, on Monday we did bench press as the Heavy lift. I did 4 sets, 15 or 16 reps at 135lbs or 60% of my 225 max (yea, no comments from the peanut gallery).

Today we're going to do that same scheme for the Deadlift (that will be a little more respectable 240 from my 405 max).

INTENSITY - then we have Intensity. This is the WOD. My WODs, because they are associated with the HEAVY work as well, are typically a little shorter than those posted on CrossFit.com - mine usually are between 7 and 15 minutes.

The Intensity also runs 3 on, 1 off - BUT they are offset of the HEAVY by one day. So If we start on a Monday, it would look like this:

Monday: HEAVY / REST
Friday: HEAVY / REST

First and foremost - there should be a RESET every day. The Reset is more than just a cool-down after the workout. It's a low-intensity exercise set that seeks to the reduce the likelihood or severity of muscle-soreness. In general, it seeks to expand on the flexibility, balance and coordination domains of CrossFit.

Warm-Up Example:

400m Run or 500m Row or 100 Double Unders

Joint Mobility
- Arms (arm swings)
- Shoulders (shoulder shrugs, band pulls)
- Hips (high kicks, walking lunges, samson stretch)
- Legs (spiderman lunge, squat bridge)

3 Rounds, 10 Reps of:
- Push-Ups
- Sit-Ups
- Air Squats

NO STRETCHING! Do not STRETCH; any mobility in this Warm-Up should be some sort of activity OR a joint opener. Do not stretch cold muscles. It will inhibit performance and could lead to injury.

I STRONGLY recommend the Catalyst Athletics Warm-Up routine -

That's PLENTY of information for now. Try to digest that and let me know what questions you have.

Stay Savage, My Friends!

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