CFSA Programming 17 08 20
Phase 2 – The Build
We’ve been back in the gym for almost a month now, It’s been great to see you all, and as dedicated as ever.
As stated in the first programme update, we had a big focus on getting you back in moving weight, having fun and building that confidence back with a bar in hand. Also, as some have touched on, roughing up those soft hands again!
After building some accumulation of repetitions and awareness back into movement, the next phase of programming will continue this and follow a similar focus; building upon movement patterns and strength as well as having a good time doing it.
A big change you will see is the flip around of days, this is to allow for everyone to get exposure to our main lifts, as many of us are limited to the days we can come into train. This is done so we can keep consistency with training throughout the cycle, while trying to limit jump around of days so that we can actually progress in an individual movement through a cycle.
We have also moved from a lower/upper split (which worked well for the first phase as it gave you quality exposure and focus on one particular body part). Now we will practise more movement patterns on each day. The main lifts are going to continue, but accessory exercises will be changing to give a more full body experience.
Weekly Session Plan Phase 2
Monday – Strength: Deadlift & Push. Conditioning: Anaerobic Conditioning
Tuesday – Strength: Pull & Squat. Conditioning: Muscle Endurance
Wednesday – Power Clean Progression. Aerobic Intervals
Thursday – Strength: Back Squat & Bent Over Row. Conditioning: Anaerobic Intervals
Friday – Strength: Push & Hinge. Muscle Endurance
Saturday – Longer Aerobic Conditioning
Sunday – Olympic Weightlifting. 90 Minutes. Lifts, Drills & Technique
This phase also has a slight increase in the Anaerobic sessions, these are harder and faster than your normal slow, sweaty work, with a shorter time domain as well. So look out for these to start and end your week.
These sessions will take it out of you a lot more as the intensity is upped. So if you plan on hitting both Friday and Monday in your training plan, make sure you are nailing the basics. We recommend plenty of hours of sleep (not just rolling around in bed), lots of hydration, especially in the hotter months, and quality nutrition to fuel your goals (for more info about nutrition, speak to our box nutritionist James Hudson at firstname.lastname@example.org.)
As always keep up the hard work and we shall see you in the gym!
Coach Ben Brewer