BEHIND THE BLOCK: THE ANYWHERE AND EVERY DAMN DAY PROGRAMS
BEHIND THE BLOCK: The anywhere program and every damn day program
Before we dive into the new block, here’s a quick review of what these digital programs are at their core:
Total body strength and mobility training with workouts 6 days per week.
Designed to get you results in the most effective and safest way possible.
Strategically manage each week's workouts to be very challenging yet offer enough recovery in between sessions.
The main differences between AAP and the EDD program? The equipment needed and exercise selection.
The Anywhere Program: No equipment required, total body strength & mobility training.
The Every Damn Day Program: 1 kettlebell or dumbbell required, total body strength & mobility training.
The Anywhere Program: no equipment needed
We upped the ante this block with a training method called “manual resistance”.
Manual resistance is a simple way to apply additional resistance. As its name suggests, yourself or a partner apply resistance manually.
This means you get resistance without equipment.
Our last block featured a high amount of repetitions. With this block, we decreased the reps while increasing intensity.
Intensity refers to the effort exerted on each rep. Higher intensity generally refers to higher loads/more weight.
How can we increase intensity with limited equipment? Manual resistance.
In order to increase intensity through a full-range of motion, all you need is a towel.
By pulling hard on a towel, we create scalable tension and effort throughout this block’s selected movements.
Manual resistance is safe way to create a powerful external resistance while we’re all stuck training at home.
Because you are the one producing the resistance, the exercises auto regulate to your fatigue level. The amount of force you create and resist with is limited by your own fatigue.
The overall goal?
Create enough muscular tension to maintain and produce muscle mass with the given constraints.
The Every Damn Day Program: kb or dumbbell required
Building off of our progress from last block, we are switching up the movement prep, exercises, reps, and sets.
For exercises, we’re using some new and challenging movements. What’s on the menu? Reverse lunges, single-leg rdl’s, and the push press.
These movements are centered around some of the big movement patterns we’ve worked on in the past. And we’re leveraging these patterns to get stronger and move better.
set & rep scheme: more sets, less reps
The idea here is to put more effort and focus into each individual rep, while still achieving a similar amount of total work as the last block. The increased sets will help achieve this balance.
For the tempo, we focus on control of movement and proper positioning throughout all these movements. Nothing new for our members, here. Just a reminder that execution is key to maximizing safety and results.
When it comes to improving and maximizing results, it’s key that we continue to progress. This progress can be achieved multiple ways, from increasing the load or number of reps to honing in on how well we execute a movement.
we choose more advanced exercises because increasing weight is difficult with limited equipment
For example, going from a standard KB swing to a single arm KB swing. This more advanced movement is harder to maintain great position throughout the movement.