May Coaches Corner 2022

Spring is here and summer is around the corner. The continuous investment in a practice that never ends is always at the forefront, and in the present, what has not been done or built into consistency does not matter. The past is funny that way, you can't have it back. You can't go back in time to make better decisions, to have redo’s. To see where you are lacking now, and go back and make changes that manifest in the present.

If there are things that you would like to be different next year at this time, so you can look back with contentment, there is no time like the present to start implementing the habits that will help set you up for success. It is a long hard journey to making changes that last, it can be lonely at times. But if you don’t do it for yourself, who is going to do it? No one. The past is riddled with what if's and maybe’s. The future is a canvas yet to be graffitied upon, sure, the grade of canvas and array of colors might be already unpacked and ready for use, but you, the artist get to decide if it is going to be a masterpiece, something in which you invest your heart and soul into, something to inspire, something that gives back to those around you.

The love with which you pursue your art is seen by those that you never knew were watching. Happy people are those pursuing things that light them up, and in turn help light up those that they are around whether intentional or not. Happy people are able to look back over their past with minimal regret and feelings of apathy. They have spent their time meticulously combing over their space, making highlights here and there. Placing shadows where they are needed and discarding them where they are not. Leaving no portion of their canvas unturned. They have put in the work, and now are the benefactors of the base of support which can only be earned, not borrowed, given or stolen.

Build - Two Build days this block. Both days have a unique twist. One of them incorporates something that we do not do a whole lot of, the overhead jerk. It is in the name, but what it means is that you “jerk” the bar overhead, you use your whole body to drive the bar up, and then when it is weightless, you push yourself under it, to receive it with arms completely locked out and legs bent, then you return to a fully standing position and show control overhead before lowering the bar back to the shoulders. There are variations in the receiving position, and we will be practicing two different ones this go around. These lifts take a long time to become proficient at, but they are also great for practicing new things, training the body to produce force quickly and of course adding some variety. The other is a tempo front squat. With being able to slow it down, we really want to emphasize and maximize our ability to stay rigid in with the core and get full range of motion. Don’t sacrifice depth for load.

Build Sustain - Did we just become best friends? Aerobic strength building. Stay lighter than you may think you need to. The reps add up. More lifting focus, a little bit less breathing focus. Compound movements, more rest between exercises.

Charge - Go hard, get it done as fast as possible. It should hurt, but it is short enough that you can really push hard. Get it done. Challenge yourself with loading. You should feel a little nervous, a little apprehensive. Embrace it, go ham and use it as an opportunity to get out of your comfort zone.

Grind - Good old fashioned aerobic threshold work. Built in rest after each round during each AMRAP. Keep intensity high, work hard to rest. Try to make all rounds repeatable over all pieces of training for the day.

Sustain Build - Twining!! But not. Similar to the above day, but different. This day will have a little bit more of an accessory feel to it, the movements will be less compound and each piece will be followed by either aerobic work or isometric holds. A little less rest to keep overall breathing up, and easier movements that are less demanding on the system to balance it out.

Cool Down - Stretching and core work. If you find a weakness that you would like to see progressed…If you are serious about improvement, ask for some best practice protocols. Practice it at home.

“If it's important, do it every day. If it's not important, don't do it at all.” Dan Gable

Josh

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