BEHIND THE BLOCK: ALLEGIATE STRENGTH Y5B10

STRENGTH YEAR 5, BLOCK 10: SIMPLE, BUT NOT EASY

Allegiate Head Coach and Co-founder, Tim Caron, breaks down this month’s STRENGTH training block.

The goal of this block is to make a jump in weight used from last block and increase the intensity. Block 9 had more volume, but less intensity. The rep scheme for the A-series looked like this: 4 sets of 12 reps with a 2/0/X/0 tempo. For block 10, we are utilizing a 4/2/X/0 tempo for 5 sets of 5 reps. This means the movement will include a four second count down, a two second pause, then a quick reset.

“Reps go down, weight goes up, intensity is increased.”

Because we are building off of the the movements from the previous block, familiarity with the movements will give our members the ability to add more load. Adding more weight will increase the focus and intensity for the training block this month. Watch the videos below to learn which movements we’re doing in block 10 for Allegiate Strength practice 1, 2, & 3.

strength YEAR 5, BLOCK 10: OVERVIEW

  • why we are keeping it simple, but not easy

  • making the increase in weights to increase the intensity in movements this block

strength YEAR 5, BLOCK 10: PRACTICE 1

  • Less reps, more weight

strength YEAR 5, BLOCK 10: PRACTICE 2

strength YEAR 5, BLOCK 10: PRACTICE 3

  • utilizing the dead stop row for more pelvic stability

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