Feb.24 Training Focus
WHAT TO EXPECT IN FEB.24
WORKOUT PROGRAMS // MONTHLY TRAINING FOCUS
Feb.24
// MONTHLY TRAINING FOCUS
PHASE_1 / MONTH_2 // ALL ABOUT ENGINE
FORCE // EMOM
Developing Pure Work Capacity – Ready for Anything
*EMOM follows the same year plan as FORCE
In Phase I, we are 'all about engine' aka we are going to chase down and develop some serious work capacity. Throughout this Phase we will ask and answer the question...can you do the work or not? All year, FORCE & EMOM will follow the same general focuses but express them differently in each program. FORCE will come at you through badass Strength + Workout formats while EMOM hits you hard through creative and challenging EMOM formats (EMOM = Every Minute on the Minute).
In February, we continue our quest to build broad and robust work capacity through a wide variety of tests, tasks, and challenges weekly. Over the course of last month, this month, and next month…DO THE WORK is our rallying cry. Expect this entire first phase to offer a similar look and feel with a strong distribution of RPE (Rate of Perceived Exertion) in our workouts… all the way from RPE 7 (a moderate, grind style pace/feel) to RPE 10 (actual all out efforts). This month the RPE 10 efforts will come in the form of true ‘sprint style’ efforts…all sub 12-15 minutes. The RPE 7 efforts this month will either show up as longer, sustainable grinds (20-30 minutes) or a bodybuilding style pump-sessions.
Lifting this month will mix things up each week – Jason’s favorite way to train. Last month we primarily focused on the Big 3 – Squat, Pull, and Press. In FORCE, we followed a linear progression to a Heavy 5-Rep test and in EMOM each showed up weekly in their own way. While we will still see plenty of reps of these core lifts expect to see more variety weekly in both barbell and odd object work…different lifts, different rep schemes, different loading, different days. Be ready for it.
FEB.24 // FORCE / EMOM COMMITMENTS
Strong Distribution of RPE | Weekly
Wide Variety of Lifts, Loading, & Rep Schemes | Weekly
(1) RPE 10 Sprint / (1) RPE 7 Grind | Weekly
(1) Gut-Check or Hero Workout | Weekly
(1) ‘Train Hard Challenge’ Workout | Monthly
(1) ‘Train Hard Men’s Club’ Workout | Monthly
PHASE_1 / MONTH_2 // MAXIMIZATION PHASE
FLEX
German Volume Training Micro-cycle
February is here, and the gains coming out of FLEX in 2024 are just getting started. January was a BIG month, kicking off our first Maximization Phase of the year with grueling 10x10 and 8x8 supersets. Now, as we close out the first 6-week cycle of this phase, it’s time to build off that momentum, shift to some heavier weights, and keep the progress coming.
Looking ahead, February is all about finishing that first cycle strong and then transitioning into our second cycle of this phase. The second 6-week cycle of our Maximization Phase, which we will start midway through the month, is geared towards maintaining the high volume we’ve adapted to but also building the intensity and the loading in our training. So, look out for pushing heavier loads in the Functional Strength while still hitting some higher volume supersets in the Bodybuilding piece.
This next cycle will build to a 5RM test in the Front Squat, Bench Press, and Sumo Deadlift. The groundwork laid in January’s high-volume training will pay off as we pivot to lifting heavier while still keeping up a significant volume of work.
In February, we're leaving the familiarity of 10x10s and 8x8s behind and stepping into 6 weeks where overall volume might go down, but the training won’t get any easier. LET’S GO!
feb.24 // Flex Weekly Commitments
Functional Strength
(1) Front Squat Day
(1) Bench Press Day
(1) Sumo Deadlift Day
(2) Push/Pull Day
Bodybuilding
FEB.24 ROUGH TRAINING SPLIT:
Week A: Tri-Sets
Week B: Drop Sets
Day 1: Chest And Triceps
Day 2: Lower Body and Abs
Day 3: Shoulders and Arms
Day 4: REST
Day 5: Back and Biceps
Day 6: Lower Body and Conditioning
Day 7: REST
YOU ARE THE AVERAGE OF THE PEOPLE YOU SURROUND YOURSELF WITH.
Share this knowledge with those in your life who are also driven to TRAIN, PROTECT, PROVIDE.
Together, we can build a brighter future by helping each other become the best version of ourselves.
