Tomorrow (Monday, April 1st), we are beginning a new, 12-week block of programming for both our “Fitness” and “Performance” tracks.
The first thing that I would like everyone to understand is this: you don’t NEED to know why we are doing certain things for them to be effective. If you show up consistently (3x/week for Fitness, 4-5x/week for Performance), eat a healthy diet, and try to move around often in the rest of your life, you will be good to get fitter, feel better, and increase your overall health and longevity. In fact, you don’t even have to read any further if you don’t want to….just come in and work hard.
However, we find that people give their best effort, and stick with things longer when they know that there is an underlying purpose to what they are doing, and have achievable goals in front of them.
At Full Range, one of the most important, consistent goals across all of our programming is to increase functional strength and capacity. And so, we have always programmed resistance training that is progressive in nature, and helps folks handle heavier loads, more comfortably, over time. This will always be the case for us, and we have had great success with a lot people, for many years, by adhering to these principles.
In order to continue helping you all progress in the most effective way possible, we have begun structuring our strength work into 12-week cycles, each made up of three 4-week blocks. Each of these blocks will contain three, 8-day “microcycles,” that will build off of each other from week to week. So, if a week is 6 days (there is no programming written for Sundays), whatever strength movements you saw on Monday of one week will be back around on Wednesday of the following week, Tuesday shifting to Thursday, and so forth. By structuring it this way, as long as you show up consistently, you will get to work on everything over the course of each block (with folks who come more often getting more exposures to each movement).
Without getting too into the details and science of it, we will basically be working our way from slower, tempo-ed movements at lower percentages, to faster, heavier movements over the course of each 12-week cycle. Toward the end of the cycle, we will re-test certain major movements, so that we can see if everyone is progressing in the way we would like them to be.
What do YOU need to do? Again, showing up is #1, along with the other good lifestyle practices that we normally espouse (eat well, get sleep, de-stress each day in some way). Besides that, keeping track of your results is the best thing you can do, in order to progress over the weeks and months, as well as to know where you are strong, and where you need to focus on improving. If you haven’t done so yet, download the SugarWOD app on your iPhone or Android, and join our online community there. You can easily look back on past performances, and can keep notes on how you felt that day as well.
And, while we are looking to build a good foundation of strength, stability, and mobility through lifting and bodyweight movements, we will still be doing conditioning workouts, to help you all create more efficient energy pathways, burn fat, and increase your overall work capacity. Nothing is changing there.
As always, if you have any questions about our programs, or if you’d like to talk about your specific goals for the coming months or years, please reach out to either myself directly (firstname.lastname@example.org), or speak with any of your coaches.
Looking forward to helping you all GET STRONGER, LIVE LONGER, and smash some PR’s!