After a slew of PR’s last month, we are finally getting into our new programming cycle, which will bring us through to the end of November.  December and January will be the next cycle, peaking at FrostFit.  Immediately after FrostFit we’ll have  one more shorter cycle to prepare us for Opens.  The fall and winter programming will certainly have a skill and strength bias but we will hone in on our conditioning a bit more as we get closer to competition season.

We were able to extract lot of valuable information during our last testing week, and you’ve been giving me some useful feedback about what you’d like to work on. To summarize,  it seems that our members are separated into two major groups:

1) Stronger athletes wanting to work on gymnastics and bodyweight exercises,  particularly upper body work such as pushups, pullups, handstand pushups, pressing and dips.  We’ll call this group Gymnastics or Relative Strength bias (the idea being to improve strength to bodyweight ratio).

2) Smaller athletes wanting to get stronger overall, which we can call Absolute  Strength or Functional Strength bias (the idea being to improve overall poundage lifted and overall power output).

We could add a third and fourth group:

3) Those athletes wanting to work on endurance for longer efforts such as marathons or triathlons.  I  feel that strength biased training is more conducive to ideal body composition and long term health but I also understand that some of us may need to incorporate longer conditioning workouts, particularly those who don’t have any chronic pain or inflammatory conditions.  We’ll call this group Endurance.

4) Balanced athletes wanting to work on all aspects of their fitness equally.  We’ll call this group Balanced.

So, I’ve put together a proposed training schedule for each group so that you can plan your workouts accordingly.  Keep in mind that you’ll get a good mix of all aspects of fitness if you keep coming regularly, but if you really want to hone in on a particular goal, this is a great way to commit to it.

1) Relative Strength/Gymnastics: Rest on Mondays and Thursdays.  You can choose any combination of days that includes Tuesday and Friday.

2) Absolute/Functional Strength: Rest on Sundays and Wednesdays.  Choose any combination of days that includes Monday, Thursday and Saturday.

3) Endurance: Rest on Tuesdays and Saturdays.  Choose any combination of days that includes Wednesdays and Sundays.

4) Balanced: If doing Performance/Competition programming 5 days per week, rest on Wednesdays and Saturdays.  If coming 3 times per week, Monday, Wednesday, Friday or Tuesday, Thursday, Sunday are both excellent combinations.

We’ll try this out for a while to see how it goes.  This will mean a few changes in how we post the workouts.

First, we’ll post a Health, Fitness and Performance version of each workout.  Second, we’ll also be posting the full week’s worth of workouts on our Forum on Sundays.  If you prefer not to know, just show up as usual.  If you prefer to plan your week, just go to our forum to check the workouts for the upcoming week.