strength class archives
Strength+Conditioning 16-week cycle
The objective of this cycle is to improve strength and range of motion in four primary lifts: Squat, Shoulder Press, Deadlift and Floor Press. There will also be heavy emphasis on joint stabilization through the use of unilateral movements.
There are two 4-class phases in this cycle. Each phase takes 2 weeks to complete, at two workouts per week.
Phase A: Heavy Squat, Heavy Shoulder Press, Heavy Hinge, Conditioning
Phase B: Squat Superset, Heavy Floor Press, Hinge Superset, Conditioning
Phases repeat a total of 4 times, for a 16-week progressive cycle.
February 16–May 28, 2022
This cycle focused on building combinations that were both offensive and defensive. We also learned position, striking, transition and disengagement from three ground positions.