Week 6
Week 6 is designed to build on the foundational strength and conditioning established in the earlier weeks while introducing elements like tempo lifts and supersets to improve muscular control, endurance, and technique. This week aims to balance strength gains with aerobic capacity, pushing both intensity and variety in movement.
Focus:
Tempo Work & Time Under Tension: Incorporation of tempo movements into the strength work to enhance muscle activation, reinforce control through full ranges of motion, and the continual development of stability under load. Slow, controlled movements will engage muscles differently and help solidify proper form.
Supersets for Hypertrophy and Efficiency: Pair strength exercises with accessory movements to build hypertrophy, increase work capacity, and maximize efficiency. This focus on volume will boost both strength and muscular endurance.
Mixed Modal Conditioning & Aerobic Capacity: Utilize varied conditioning workouts that combine gymnastics, weightlifting, and aerobic elements to improve overall work capacity and stamina. METCONs will enhance cardiovascular conditioning while complementing the week's strength focus.
Hero Workout as Benchmark & Mental Challenge: The Saturday hero workout is meant to test mental grit and push physical limits through a longer and more intense metcon, providing a benchmark to track progress over time.
Goals:
Increase Control & Strength: By focusing on tempo work the aim is to improve control throughout each phase of the movement, increase time under tension, and develop functional strength.
Improve Work Capacity & Efficiency: Utilize supersets and paired movements to enhance endurance and efficiency in your training. This approach will increase muscular endurance without sacrificing strength gains.
Enhance Aerobic Capacity & Conditioning: Through mixed-modality workouts the aim is to improve cardiovascular endurance, increase metabolic conditioning, and enhance overall work capacity.
Test Mental Toughness & Resilience: The HeroWOD on Saturday is designed to challenge your mental fortitude, providing an opportunity to push through discomfort, build resilience, and track progress across longer, high-volume workouts.
Optimal Recovery & Mobility: Incorporate structured cool-downs to aid in recovery, improve flexibility, and ensure the body is ready to progress into the next phase of the training cycle.