BEHIND THE BLOCK: ALLEGIATE STRENGTH Y5B9

STRENGTH YEAR 5, BLOCK 9: SIMPLE, BUT HARDER

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

The goal of this block is to get more volume in the same amount of time. Block 8 had more intensity with 5 sets of 5 reps and a 5/0/X/0 tempo. Block 9 has more volume, but less intensity. The rep scheme for the A-series looks like this: 4 sets of 12 reps with a 2/0/X/0 tempo.

“The focus of this block is going back to doing good ‘old fashion’ work.”

We want our members to be able to do their sets and reps efficiently. This is done by focusing less on tempo and more on the movements. Increasing the amount of work and getting more reps in less time. Watch the videos below to learn which movements we’re doing in block 9 for Allegiate Strength practice 1, 2, & 3.

strength YEAR 5, BLOCK 9: PRACTICE 1

  • Less tempo, more volume

strength YEAR 5, BLOCK 9: PRACTICE 2

  • using less range of motion to add more work to the muscle

strength YEAR 5, BLOCK 9: PRACTICE 3

  • Increasing volume with bilateral movements

  • how can we get 4 sets of 12 reps more efficiently and safely

Allegiate Info