Much like our clearance process we have created a Modified Program for Team and Strength to help with handling ‘Biomechanical’ issues we incur with during a training program.
The most important thing here is that we want to establish that not all exercises are good for everyone. Having a systematic approach to modifying exercises is paramount to long term success. Forcing exercise that is higher risk based on pre-existing issues is a mistake that we want to avoid.
Read MoreDrop sets has an amazing history. This method was pioneered by the original HIT (High Intensity Training) Methodology and its creator Arthur Jones. Jones created Nautilus which was technically considered a machine-based company. HIT became a methodology that coincided with the pieces of equipment he created. This is not a chicken or an egg scenario - it was first the machines using a patented nautilus-shaped cam that kept resistance constant over the entire strength curve and then the methods used with the machines.
Read MoreTie your shoes on tight because this block will knock your socks off if you’re not ready!
Cluster Training is a method we can use higher intensities at a certain volume. Normally, we can only hit a specific Rep Max at a certain intensity. With Clusters, we can override that with higher Intra Set Rest. So instead of doing three consecutive repetitions, we perform three - rest 15 seconds - perform three - rest 15seconds - perform three and the set is complete.
Read MoreA picture editorial of the team session.
Read MoreBefore we go any further, it is imperative that we look at this block as a continuation of what we have been working up until this point. This is not a block where you can align yourself based on whatever it is you have not been doing towards a great 2022.
Back off sets (or any high repetition strategy) need to be approached conservatively and with respect to your current fitness levels. If we are overly stressed or have not been consistently working out, this will be a very challenging training block to manage.
Read MoreThis is the last block of 2021! We are going to close out the year with an intensification block. The focal point of this block will be the 1-6 Method. We have done this before, however, with this version we’re using accommodating resistance (chains). The idea is that we use heavier weights (1 rep) to potentiate (activate) more motor units and muscle fibers for lighter weights (6 reps).
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Read MoreAllegiate Head Coach and Co-founder, Tim Caron, breaks down this month’s STRENGTH training block.
The set and rep scheme for this block is 5x5 with a 5/0/X/0 tempo. Yup, that’s FIVE seconds down before going back to the starting position. By slowing down…
Read MoreThis month we are embarking on the infamous “Metabolic Circuit.” Simply put Metabolic Circuit is ten exercises, three sets of twelve, and done on a 80 second per set timer. So 360 total reps done in 40 minutes. The real story is how this came to fruition.
Read MoreThis last Sunday, over 50 Strength Coaches, Allegiate members, and non-members piled into Allegiate South Bay for the 1st ever Nutrition Blueprint Seminar.
They enjoyed a nutritional presentation delivered by Head Allegiate Coach Tim Caron, and some recieved….
Free memberships, WHOOP wearable health trackers AND Nutrition Blueprints.
Not to mention…
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 …
Read MoreBehind the Block: teaching you the science and methods behind Allegiate Programs. This block strips away any fluff and gets down to hard work. Two exercises done at a fixed weight for 10 sets! The only difference here is that instead of doing 10 reps, we are going to do 5 reps.
Read MoreThis post covers what to do if you’re injured, why you should do it, how we approach injuries at Allegiate, and common misconceptions about blanket advice from PT’s or doctors when it comes to training. It’s written by our co-founder and head coach Tim Caron. Coach spent more than a decade working with athletes at the highest levels of athletics and he has a ton of experience with how to handle training and injuries.
Read MoreAllegiate 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…
Read MoreHere’s a blog post explaining how to 1) set up your Free 1-month 2) first steps and the different apps we use.
An often overlooked aspect of training is the emphasis on the appropriate mindset that is needed to be successful. Mike Mentzer, aside from having an amazing mustache, constantly preached this aspect with training and it will be a focal point for this block.
Read MoreAllegiate 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…
Read MoreParler Descending takes two separate set & rep schemes – 3x5 and 3x3 – and smacks them together to make an Epic Intensification Block (EIP). Along with this creative set and rep scheme, we’re using a 3/3/X/0 tempo. Meaning 3 seconds lowering and…
Read MoreAllegiate Head Coach and Co-founder, Tim Caron, breaks down this month’s STRENGTH training block.
The big overarching theme here is “less reps, more weight”. Block 7 was higher in volume with a rep scheme that was 5 sets of 8 reps with a 2/2/X/0 tempo. Block 8 has less volume, but more intensity and …
Read MoreThis block we are using a Rest Pause Protocol. The rep scheme will be 5+1+1+1, a total of 8 reps. The idea is setting up for a 7RM (82%) for 8 total Reps. For optimal tension for a set of 8, we need 79%, with the intra set rest (15sec) we can squeeze in hopefully an additional 3% on the bar. We can increase the tension through increased intensity creating more hypertrophy.
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