Monday, September 15, 2014

Intensification Cycle 1406

Fitness

  • Intensify absolute force production in basic patterns (squat, pull, press, hinge).
  • Develop hip, spine and shoulder girdle "anti-fragility."
  • Intensify mixed modal and cyclic aerobic power capacity.
  • Integrate olympic pull work into hinge sessions to build a foundation for more complex barbell patterns.
  • Continue the development of foundational energy system capability by transitioning from anaerobic power to lactic endurance intervals.

Performance

  • Build capacity in high cycle rate mixed modal training and testers.
  • Re-introduce anaerobic lactate endurance training and testing w/ a linear progression.
  • Increase intensity in the olympic lifts using the technical foundation acquired in previous accumulation cycle.  Special emphasis will be placed on overhead position/3rd pull in snatch.
  • Maintain locomotion, brachiation, hand balance practice.
  • Re-introduce higher velocity gymnastics movements to students possessing the requirements to engage in such practices (i.e. 3 strict dips and pull-ups, pronated, at 3030).  Emphasis will be scapular strength and force production/control for students who do not meet the standards.
The cycle will last from September 15, 2014 through November 7, 2014. 

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