MAR.24 Training Focus
WHAT TO EXPECT IN MAR.24
WORKOUT PROGRAMS // MONTHLY TRAINING FOCUS
MAR.24
// MONTHLY TRAINING FOCUS
PHASE_1 / MONTH_3 // 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 March, building and testing work capacity in FORCE & EMOM continues to be the main focus of our training as we close out Phase 1 of 2024 but with a little twist…RPE 8, 9, 10 efforts ONLY this month. In January and February, we saw a strong distribution of RPE (Rate of Perceived Exertion) in our workouts weekly…all the way from RPE 7 (a moderate, grind style pace/feel) to RPE 10 (actual all out efforts). Our goal in March will be to focus exclusively on RPE 8, 9, & 10 efforts for all (5) training days. Get ready to round out Phase I with some of the most challenging weeks of workouts yet!
Our strength focus in March will involve a weekly mix of fast and slow lifts as well as continuing to develop bodyweight strength and capacity. This broad distribution fits well into our Work Capacity focus in Phase 1 but will also prepare us for a heavier focus on Power & Speed in Phase 2 starting in April. Weekly in March we will see: (1) Squat Day, (1) Clean or Snatch Day, (1) Bench or Deadlift Day, and (1) Bodyweight or Bodybuilding Strength Day. In the FORCE program, these will show up both as dedicated strength pieces and intermixed into workouts. In the EMOM program, these movement patterns and themes will be mixed into the weekly workouts.
MAR.24 // FORCE / EMOM COMMITMENTS
WEEKLY COMMITMENTS:
RPE 8, 9, 10 Only in March
(1) Squat, (1) Clean or Snatch, (1) Bench or Deadlift, (1) Bodyweight
(1) Gut-Check or Hero Workout
MONTHLY COMMITMENTS:
(1) ‘TRAIN HARD Challenge’ Workout
(1) ‘TRAIN HARD Men’s Club’ Workout
PHASE_1 / MONTH_3 // MAXIMIZATION PHASE
FLEX
5RM TESTS: SQUAT, BENCH PRESS, SUMO DEADLIFT
It’s March, marking the end of the first quarter and the first training PHASE of 2024. In February, we started the second 6-week cycle of this phase, shifting from our high-volume approach in January to a more moderate-volume approach that allows us to increase intensity and loading as we work toward a 5RM test in the Front Squat, Bench Press, and Sumo Deadlift.
Looking ahead, March is all about finishing that second cycle strong and cementing the strength gains we’ve made through these 6 weeks of hard work with some big PRs in our 5RM tests.
In the bodybuilding pieces, we will continue to build off the same Week A and Week B repetition we have seen in past cycles. This means weeks 1, 3, and 5 will look similar, as will weeks 2, 4, and 6. Why do we do this? Because progressive overload is king when it comes to improving body composition and putting on slabs and slabs of muscle.
The key to an effective hypertrophy program is to constantly alternate between relatively high volume and relatively high intensity. High volume helps muscles grow, and high intensity helps us get stronger. The more volume you can handle, the quicker you will grow. The heavier loads you can move, the more you will grow.
This is precisely how we will approach every single phase of the year.
Let’s finish this first quarter of the year STRONG!
MAR.24 // Flex Weekly Commitments
Functional Strength
(1) Front Squat Day
(1) Bench Press Day
(1) Sumo Deadlift Day
(2) Push/Pull Day
Bodybuilding
MAR.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.
