During the Alpha Training Cycle we will be placing an emphasis on 5 of the 10 General Physical Skills. We will be focused on Strength, Endurance, Speed, Power, and Agility. We will be training these simultaneously but with cyclic emphasis.
We will be using 3 main exercises for our Strength work:
Back Squat – Lower Body
Bench Press – Upper Body
Power Clean – Total Body
We will train strength Monday’s and Wednesday’s during the Alpha Training Cycle. For the Back Squat and Bench Press We’ll use the “super squat” protocol, where you’ll get a percentage of your 1RM on the barbell, and then complete 20 reps, unbroken, with 3 slow breaths between each rep. This adds up to a 3-4 minute effort if you do it correctly and don’t rush it.
For the Power Cleans we will be using the “Big 24” protocol.
This is a 5 day a week cycle that will run for 6 weeks.
The weekly schedule will look like this:
Mon – Strength (Back Squat, Bench Press, Power Clean)
Tue – Speed, Power, and Agility
Wed – Strength (Back Squat, Bench Press, Power Clean)
Thu – Speed, Power, Agility, and Core
Fri – Endurance – (i.e. long, easy run – Don’t skip these, they are part of your fitness and if you cherry pick, your fitness will suffer)
Saturday – Make-up day if you miss a day during the week you can do that WOD or Active Recovery
Sunday – Active Recovery