APR.24 Training Focus
WHAT TO EXPECT IN APR.24
WORKOUT PROGRAMS // MONTHLY TRAINING FOCUS
APR.24
// MONTHLY TRAINING FOCUS
PHASE_2 / MONTH_1 // FULL POWER MODE
FORCE // EMOM
DEVELOPING SPEED & POWER -- FAST & EXPLOSIVE
*EMOM follows the same year plan as FORCE
PHASE OVERVIEW:
Building up, pushing the limit, and dynamically testing Work Capacity was the main focus of our training in both FORCE & EMOM as we charged through Phase I of 2024 (JAN / FEB / MAR). If you enjoyed Phase I, you’re going to love the rest of the year because Phase 1 and our obsession with Work Capacity set the stage for all of 2024. Our style of training tests you across different time domains, loading ranges, and movement patterns. It’s our aim with this style of training to develop well-rounded and capable athletes who are ready to train, protect, and provide. Throughout 2024 in FORCE & EMOM, developing work capacity will remain a constant theme – we always want to be able to answer the call no matter the task or challenge!
In Phase II of 2024 (APR / MAY / JUN), our training focus shifts slightly as we enter 'Full Power Mode' with more of a bias toward specifically developing Speed and Power. Speed and Power are indispensable elements of a dynamic, fully-equipped, and always ready athlete. In this second phase, we will prioritize workouts, lifts, and movements that demand explosiveness on a weekly basis. This doesn’t mean our obsession with Work Capacity ends! Work Capacity + Speed & Power is a dangerous combo. Get ready for Phase II – FULL POWER MODE.
In April, Power and Speed will come at you head on in FORCE & EMOM with workouts in the RPE 8-10 range at least 2x a week. These workouts will focus on capacity, volume, and cycling tests for movements and combinations that demand high power output and the need for speed. Expect most of these workouts to be interval-based (multiple shorter sets) in the 12-20 min total range. Intervals in this total time domain demand you hit the gas but only if you want it bad enough. Strength sessions in April will have (2) main focuses: 1.) We will increase exposure to classic power movements weekly: Power Clean & Overhead, Power Clean, Power Snatch, and/or Push Press; and 2.) We will introduce tempo, pause position, and/or additional range of motion in the Squat, Hinge, and & Press pattern. We are definitely going FULL POWER in April.
APR.24 // FORCE / EMOM COMMITMENTS
Interval workouts in the RPE 8-10 // 12-20 min range will specifically focus on developing speed and power in both FORCE & EMOM | 2x/Weekly
Cycling bigger sets of reps in high-power movements like Power Clean/Snatch, Push Press, KB Swing, Box Jump, and Burpee will be a training priority | Weekly
Power Clean & Overhead, Power Clean, Power Snatch, and/or Push Press will be tested in both Strength and Workouts | Weekly
Strength sessions built around the Squat, Hinge, and & Press will include tempo, pause position, and/or additional range of motion | Weekly
(1) Gut-Check or Hero Workout | Weekly
(1) ‘Train Hard Challenge’ Workout | Monthly
(1) ‘Train Hard Men’s Club’ Workout | Monthly
PHASE_2 / MONTH_1 // AESTHETIC PEAK PHASE
FLEX
AESTHETIC PEAK PHASE
PHASE OVERVIEW:
And just like that, it’s April, springtime, and the official start of our second training PHASE for FLEX in 2024: Phase 02, Aesthetic Peak
In March, we wrapped up our second 6-week cycle of the year. Over those 6 weeks, we used different variations of a 9-7-5 rep scheme and various tempos to create the necessary neurological adaptations for some serious strength gains. We then tested our 5RMs on the Front Squat, Bench Press, and Sumo Deadlift to see exactly how much progress we made. After hitting some massive PRs, we went into a deload week to prep us for another 6-week progressive overload cycle starting in April.
Now, it’s time to GROW! We are going to use this month to pivot back into some higher volume training that will help us put on some size to go along with all that strength. This next 6-week accumulation cycle is going to focus on TRI-SETS as a way to hit specific muscle groups from every angle and get in tons of volume. This means we will be doing three exercises per muscle group in pretty quick succession. There will be a little bit of an adjustment period, so expect to get pretty sore over the first couple of weeks.
Those big TRI-SETS will show up in the FUNCTIONAL STRENGTH portion of the program. This is so that we can prioritize that portion of the program and create the necessary adaptation we want to see over the next six weeks. The BODYBUILDING pieces on those big TRI-SET days will emphasize less taxing movements and a little bit of conditioning—just to keep things well-rounded and interesting. It is going to be a heck of a month. LET’S GO!
APR.24 // FLEX COMMITMENTS
FUNCTIONAL STRENGTH
(1) Lower Body TRI-SET
(1) Upper Body Push TRI-SET
(1) Upper Body Pull TRI-SET
(1) Shoulders and Arms
(1) Hinge and Glutes
BODYBUILDING
APR.24 ROUGH TRAINING SPLIT:
Alternating Week A/B Split For This Cycle
Week A: Pure Bodybuilding Bias
Week B: Conditioning Bias
Day 1: Chest and Triceps
Day 2: Hinge and Glutes
Day 3: Back and Biceps
Day 4: REST
Day 5: Shoulders and Arms
Day 6: Lower Body
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.
