MAY.24 Training Focus
WHAT TO EXPECT IN MAY.24
WORKOUT PROGRAMS // MONTHLY TRAINING FOCUS
MAY.24
// MONTHLY TRAINING FOCUS
PHASE_2 / MONTH_2 // FULL POWER MODE
FORCE // EMOM
DEVELOPING SPEED & POWER -- FAST & EXPLOSIVE
*EMOM follows the same year plan as FORCE
PHASE OVERVIEW:
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 May, Power and Speed will come to you in a new 7-day training split designed to maximize your results in both FORCE and EMOM tracks. Each week in May you will see (2) dedicated ‘Power Days’ – Monday & Friday. These Power Days will combine specific barbell work in the strength session with a 10-20 min high intensity workout designed to test and maximize power output. Power Day 1 (Monday) will focus on progressing and building a barbell complex at heavier weights combined with a power-focused workout. Power Day 2 (Friday) will focus on barbell and movement cycling at lighter weights combined with a power-focused workout. In addition to the ‘Power Days’, each week will have a Lower Body Strength + Interval Workout. Upper Body Strength + Bodybuilding, and of course…our weekly Gut-Check workout. This well-rounded training blueprint will certainly provide for plenty of great workouts and huge opportunities to make gains!
TRAINING SPLIT
DAY 1: POWER DAY 1 // LIFTING COMPLEX + POWER FOCUS (10-20 min)
DAY 2: SQUAT or LUNGE // INTERVAL FOCUSED WORKOUT (SETS)
DAY 3: BENCH or HINGE // BODYBUILDING FOCUSED WORKOUT (EMOM)
DAY 4: REST DAY // TRAIN. PROTECT. PROVIDE.
DAY 5: POWER DAY 2 // BARBELL CYCLING + POWER FOCUS (10-20 min)
DAY 6: GUT-CHECK // LONG GRIND (20-40 min)
DAY 7: REST DAY // THMC WORKOUT
PHASE_2 / MONTH_2 // AESTHETIC PEAK PHASE
FLEX
AESTHETIC PEAK PHASE
PHASE OVERVIEW:
It’s May, baby, and we are here to keep the GAINS train going as we progress through our second training phase of the year. In April, we started a new 6-week cycle to kick off this specific training phase. Volume and tri-sets have been the name of the game as we try to shock major muscle groups and create the necessary adaptation we need in order to GROW. If you’ve been following this current cycle, you’ve probably been sore, you’ve probably had to grind through the sets of 25 reps, but the body adapts, and that adaptation is exactly what we want! We have TWO more weeks of this current cycle in May, so buckle up and finish strong. A well-earned reprieve from all this volume is coming very soon!
Once we get through Week 6 of this cycle halfway through May, we pivot from an accumulation cycle to a 6-week intensification cycle. That means we go from a volume bias into an intensity bias because it is time to get STRONG. This back-and-forth between volume and intensity is the secret sauce that makes FLEX so effective.
For this next strength-biased cycle, we will use a 5x5, 6x4, and 8x3 progression to build toward a 3RM in the Back Squat, Bench Press, and Weighted Pull-Up. You can expect to see each of those rep schemes for two consecutive weeks, allowing for just enough progressive overload before moving on to the next rep scheme. The smaller sets should allow for a significant increase in load throughout the 6 weeks while keeping the total number of working reps relatively the same (25, 24, 24). Also, keep an eye out for some anaerobic intervals to sneak their way into the Bodybuilding section once per week. Get ready to get STRONG.
TRAINING SPLIT
FUNCTIONAL STRENGTH
(1) Bench Press Day
(1) Weighted Pull-up Day
(1) Back Squat Day
(1) Vertical Press Day
(1) Hinge Pattern Day
BODYBUILDING
Alternating Week A/B Split For This Cycle
Week A: Drop Set Bias
Week B: “10-25” Set 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.
