SPORT: W9W1 Strength Day
This is the last phase of week 2.. Records should be set!
Today is all about strength… moving big weight. And by big weight, I mean weight that challenges you. That could be 100lbs or 500lbs.
As I’ve said over and over and over again, strength is the foundation for everything.
If you want to lose fat, get stronger first so you can use a heavy enough weight during your workout to burn a lot of calories.
If you want more muscle, get stronger so you can move heavier weights for more repetitions.
If you want to move better and stay out of the nursing home, get stronger so you’ll always be able to do your normal daily activities.
Strength is king.
The workout:
Trap Bar Deadlift from an elevated position (sitting on a 45lb plate) – 3 sets of 5 repetitions, working up to a heavy set of 5.
Low Incline Barbell Bench Press – 3 sets of 5 repetitions, working up to a heavy set of 5.
Kettlebell Front Squat – 3 sets of 10-12 repetitions*
T-Bar Row – 3 sets of 10-12 repetitions*
Beach work**
*On these sets, we always keep 1-2 reps in the tank. That means we choose a weight that we can perform 12 reps, but we only do 10 PERFECT reps with it.
** Beach work is unique to you and your goals. Select 1-2 isolation exercises for a muscle group and perform 2-3 sets of 10-15 reps. So for example, if you’d like to improve your chest, you could choose cable crossovers and incline dumbbell flyes, performing 3 sets of each exercise for 12-15 reps. Or, if you’d like to focus on your butt, you could perform hip thrusts and hyperextensions, performing 3 sets of 12-15 reps of each exercise.
As always, if you have questions, please join us in our private Facebook group where you’ll find exercise videos and complete workouts. Contact us if you need the link. We also have printouts of the workout at the front desk in Gillespie.
