BEHIND THE BLOCK: ALLEGIATE STRENGTH Y5B11

STRENGTH YEAR 5, BLOCK 11: MORE REPS, MORE VOLUME

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

The goal of this block is to increase the volume and add more work with a third ‘B series’ exercise. Block 10 had more intensity, but less volume. The rep scheme for the A-series looked like this: 5 sets of 5 reps with a 4/2/X/0 tempo. For block 11, we are utilizing a 3/0/X/0 tempo for 4 sets of 8 reps in the A series and 3 sets of 8 reps in the B series. This means the movement will include a three second count down, a pause, then a quick drive back to the starting position.

“Reps go up and volume is increased.”

Because the exercises in the A series of this block are unilateral, members are doing twice the work. This means instead of doing a bilateral exercise for 4 sets of 8 reps, members will be switching sides after each set of 8 reps per exercise. That looks like this:

A1 side a: 1 set x 8 reps

A1 side b: 1 set x 8 reps

A2 side a: 1 set x 8 reps

A2 side b: 1 set x 8 reps

This is one complete set. Repeated for a total of 4 complete sets. The A series alone is 16 individual sets and 128 complete reps! That’s what we call volume. Watch the videos below to learn which movements members are doing in block 11 for Allegiate Strength practice 1, 2, & 3.