POWER BUILDING STRENGTH CYCLE

Over the next 8 weeks, we are entering what CompTrain refers to as a “power-building cycle”, which plays nicely into preparing for the upcoming CrossFit Open.  It is going to offer a lot of variety in both rep schemes and movements. 

Each week we will have at least 3 strength pieces, featuring a lower-body push, a lower-body pull, and an upper-body push/pull.

Those weeks will differ not only in exercises but also in the rep scheme, as we will be alternating weeks of high rep training and lower rep training.

A Weeks | Hypertrophy Week 1 | 3×12 (55-65%) Week 3 | 3×10 (60-70%) Week 5 | 3×8 (65-75%) Week 7 | 3×6 (70-80%)

B Weeks | Strength & Power Week 2 | 3×5 (75-80%) Week 4 | 3×3 (80-85%) Week 6 | 3×2 (83-90%) Week 8 | 4×1 (85-92%+)

This is a protocol in known as contrast training. Pulling directly from Comptrain’s programming notes, here is how it discusses contrast training.

“Contrast training, a well-researched strategy, improves muscle power and strength simultaneously. Heavy resistance exercises with light explosive movements enhance neuromuscular drive, motor unit recruitment, and fast-twitch muscle fiber strength, increasing force production and absolute strength. The crucial rest period between movements activates the nervous system, optimizing the benefits of contrast training. Contrast training is an efficient method for improving power and performance”.

Each week we will see three to four different lifts at these different rep schemes. This type of variety in both movements, volume, and intensity is perfect in preparation for the upcoming CrossFit Open (more to come on the Open later this week).

Coach Lilly looking strong and so focused!

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