SPORT: W1:W1 Strength Day
The first workout of the week is always dedicated to strength training.
Why?
Because that’s how important I think strength training is no matter if you’re trying to build muscle, lose weight, or just move better. Getting stronger will solve most of your issues, even if you think they have nothing to do with strength.
With that said, just because I use the term strength training doesn’t mean we’re going to be lifting maximum weights like a powerlifter. Don’t be intimidated by the iron.
Strength training is specific to you. If you’re a retiree who is just trying to stay moving, you may not trap bar deadlift. Instead, you may just use kettlebells from an elevated box. If you’re a 125lb female who is trying to stay toned, you also may not trap bar deadlift. Instead, you may just use kettlebells to deadlift.
The important thing is that you perform a movement you’re comfortable with and can do safely.
So instead of “maxing out,” we work up to a heavy set of 5 reps on our two main lifts. What exactly does heavy mean? It’s completely dependent on how you’re feeling that day. It should be challenging, but you should NOT miss a rep. That means on the final set of 5 reps, you should be able to complete all 5 reps 100% of the time. Don’t use that as an excuse though to not go heavy.
The first two exercises are our “main lifts.” Those are the two lifts we’d like to add weight to the final set each week, whether it be 2.5lbs, 5lbs, or even 10lbs. Of course, we won’t be able to add weight every week forever. So, we rotate those two lifts every 4 weeks over the course of 12 weeks. By the time we come back to them in 3 months, we should be able to add weight again.
The first two main lifts are the trap bar deadlift and the barbell bench press. Remember though, you can modify them according to your fitness levels. Please email us and we can discuss modifications.
Here’s the workout:
- Trap bar deadlift 3 sets of 5 reps, adding weight each set until a heavy set of 5 is reached
- Barbell Bench Press 3 sets of 5 reps, adding weight each set until a heavy set of 5 is reached.
- Kettlebell Goblet Squat 3 sets of 8-10 reps*
- Dumbbell Row 3 sets of 8-10 reps*
- 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.
