You might notice from week to week that the strength, skill, or conditioning work might look similar on some days. This is not by chance or lack of creativity. Our program is meant for our athletes to adapt yo just enough to see progressive and linear changes and increases in strength, skill, and conditioning.
Right now we are in the midst of microcycles of front squats, close grip bench press, power cleans, and power snatches. This means that you will see most of these each week. For example, two weeks ago we did a power clean cluster of 2.2.2 x3 sets while last week we progressed up to 1.1.1 x3 sets to increase load. Also we have moved from doing 4-6 reps of front squats at 30X1 for 3 sets to doing 4 sets the next week to increase volume. Progressions in both load and then volume are the two most important factors in increasing overall strength and power.
We also apply this to conditioning through interval work. This is less about specific movements and more about changes in energy system works. Look at todays piece. Three rounds of a 400m row, 20 UB wallballs, and 20/16 HR push-ups with a 3 minute rest performed at 80-90% of aerobic capacity. This is taking people around 3-4 minutes per round. to complete. Next week you might see a piece that is similar in structure with differing movements. For example, 3 sets of a 400m run, 10 pull-ups, 12 KB snatches, 14 box jumps with a step down with a 3-4 minute rest at the same aerobic capacity. This will take people around 4-6 minutes to complete (most likely). The movements are different but there is the same affect on the aerobic endurance energy system. We are stressing the system around 2 minutes more with the same amount of rest. This is where progress is made.