Dharmesh and Coach Wykie after the Auckland Marathon. Such a great achievement to do a marathon and also very impressive times. We are all proud of you guys.

This is going to be a great week team. I have spend a lot of time lately really laying out the programming for us and I think I finally got some really good structure. We are going to be doing 2 days a week of strength movements (Back Squat + Press) and 2 days a week doing Olympic Lifts (Snatch + Clean and Jerk) the 5th day will be a gymnastic focus. It is important that we try and make it to all the different kinds of sessions. If you just turn up to the olympic lift session you could be missing out on some basic strength work that is could be necessary for you.

The strength program is going to be pretty standard for now. SIMPLICITY IS NOT STUPIDITY. Keeping things simple is often the answer to improvement in strength. I know we are always wanting a quick fix but the answer is CONSISTENCY. Keep turning up and you will be amazed at the result you see.

Breakdown of Strength Cycle:

Week 1 : 5-5-5-5-5 @ 75% of 1RM

Week 2 :  3-3-3-3-3 @ 80% of 1RM 

Week 3 : 2-2-2-2-2 @ 90% of 1RM 

Week 4 : 10-10-10-10-10 @ 50% of 1RM 

Week 5 : RETEST for New 1RM

It is important that we base our percentages of our newest and most recent 1RM. We don’t want to be doing the same amount of lifts at the same percentages more than once. We want to keep adding load to the bar each cycle because that is how we are going to get stronger. We need to challenge our bodies each week with a new load.

Hope all that makes sense. You don’t have to memorise any of this but I just thought some might want to have a little more insight.

See you all tomorrow.

MONDAY 031114