You may have noticed that this new strength cycle is HARD – I’m talking we’ve seen a few members bordering on tears hard. After coming off of the Juggernaut lifting cycle, we decided to get right to the nitty-gritty and stick to a shorter cycle to help get quick gains and keep focus.
The program we’ve decided to go with is a Wave Loading cycle that will last for 4-weeks. This short time period means that we need to start on the heavier side to help build strength more quickly. The “wave” essentially tricks your body into lifting more weight. Let’s say for example your wave looks like this:
5 reps @ 200
3 reps @ 210
1 rep @ 225
5 reps @210
3 reps @ 225
1 rep @ 235
By completing 1 rep at 225 pounds, you have excited your Central Nervous System which will then cause you to recruit MORE muscle fibers, therefore creating more power, allowing you to perform 5 reps at 210, when you previously only did 3. Performing multiple reps and accumulating lifting volume at weights within ~80-90% of our 1RM helps us to increase our muscle strength. The downside (or upside, depending on how you look at it) to using these heavier percentages, means that the cycle needs to be shorter so we don’t burn out our CNS.
During this strength cycle, you’ll notice less of the longer/endurance type workouts. We are using these next 4 weeks to build strength and power, but will start focusing on building more aerobic capacity in the next cycle.
It is always important to listen to your body, so even if you’re supposed to be lifting at 90%, but you can barely move 88%, be smart and just work at slightly lower percentages – I promise, you will not lose your gainz (yes, gainz with a “z”). It is also always important to listen to your coaches – they can see things that you can’t.
Get Your Mobililty On!
And on a related note, with all of this heavy squatting let’s remember to take time before class to work on our mobility. If you have a hard time squatting below parallel or keeping your chest up, check out the video Tash and Kim made about an easy exercise you can do before any kind of squatting — hint, it’s not a hip opener!
Click here for your mobility exercise!