Julian showing great control with the 32kg bell

7 week strength cycle

There are three main modalities that we make use of: Metabolic conditioning (Cardio), Gymnastics (body weight movements) and Weightlifting (Strength and Power). The extend at which we progress through and are successful at these modalities are significantly impacted by our nutrition and we test and enjoy the fitness we gain in the gym by playing various sports.

On Saturday the 5th of May we’ll put some special focus on the element that is capable of changing your body and performance most – NUTRITION.

Starting today though, we’re going to do a 7 week strength cycle. The aim is that after the 7 weeks everyone will have a good handle on these movements: Back Squat, Overhead Squat, Front Squat, Clean, Snatch, Shoulder press and Bench press. Not only will you come away with a good understanding of how to do the movements, but you will establish some benchmark weights to work from. I cant wait to see how you all improve as we work through this cycle.

Now I can already hear the ladies: “… Strength training? I dont want big muscles!” Rest assure girls, you will not bulk up and loose your neck. I often get told by people (often females) that they want to tone up. Here is how toning happens: You gain some muscle (muscle is firm and takes up little space) and you loose some fat (fat is flabby and takes up lots of space). Strength training assists in this process, and even though you do gain some muscle, that muscle will be taking up less ‘space’ than the fat that use to be in that place leaving you leaner and ‘toned’. And while I’m on this topic girls, us men try very hard to gain muscle by drinking protein shakes and eating loads of meat and we still find it a challenge. Your bodies have a much lower ability to grow muscle due to a lack of testosterone. Hope this helps.

Lastly, strenght is incredibly important for enjoying a long and mobile life, and a lack of strenght and muscle mass is the reason why people become imobile and dependent on others to look after them in old age. So lets start the STRENGTH!

Strength:

Front Squat

5  5  5  5  5

WOD

8min AMRAP

8 Push ups

10 Med Bal Cleans

12 Sit ups