May Strength & Power Classes Target Powerlifting Movements.

Steve G. preps for a max effort lift.

Contributed by Coach Jim

“What’s next?” was second only to “Wow!” at the conclusion of our very successful April Olympic Lifting cycle. After a recovery week, we’re ready to start a new Strength Cycle which will build upon the improved technique and increased power development gained during April. And what a cycle it will be as the evil genius behind Elite Athletic Development’s programming has prescribed traditional powerlifting movements.

Strength gains made from committing the to May Strength & Power cycle will improve every aspect of your training, and therefore, your overall results. In more than 40,000 hours of training athletes of all types, we can honestly say that we have yet to see anyone who couldn’t benefit from getting stronger. We often have a bit of a challenge convincing athletes new to the EAD experience that they were meant to lift heavy objects, but once they see and feel the results, there’s no turning back.

Ask any of the athletes who committed to the April Olympic Lifting cycle about the value of the EAD Strength & Power classes. The feedback will be overwhelmingly positive. Better yet, just look at the athletes who committed; the results speak for themselves. From our vantage point, enter into the next four weeks with the following in mind: lift heavy, eat smart, get adequate rest and do it consistently – then go out and get a new swimsuit.

Here is how the major lifts and days of the week will look for the next 4-6 weeks:

  • Monday (Back Squat)
  • Tuesday (Deadlift)
  • Wednesday (Shoulder Press)
  • Thursday (Front Squat)
  • Friday (Bench Press)

The plan calls for choosing one of the two pressing movements (shoulder press or bench press) based on where you feel you need the most improvement and for you to use the other press day as a rest day or to integrate a MetCon workout. A very important aspect of this programming is for all athletes to take at least two days of rest during the strength cycle. While it is relatively easy to gauge the intensity of a MetCon workout from elevated heart and respiratory rates, strength workouts don’t always feel so taxing when you are done, but still stress the body in a manner that requires more recovery for maximum adaptation.

Those athletes that recently completed the CF Total and 1RM lifts in the bench press and the front squat will have logged current numbers to use as starting points for the cycle. For those who have not, EAD Performance Coaches will be happy to work with you to establish proper loads going forward. As with all programs, consistency is paramount. Look at your needs, goals and schedule availability and then commit to a weekly schedule that you can stick with.  Here are a few examples of how you could schedule:

Sample Athlete Week

  • Monday – (Back Squat) S&P
  • Tuesday – (Deadlift) S&P
  • Wednesday – Off/Rest and Recovery Day
  • Thursday – (Front Squat) S&P
  • Friday – (Bench Press) S&P
  • Saturday – MetCon
  • Sunday – Off/Rest and Recovery Day

Sample Athlete Week – Weekdays only

  • Monday – (Back Squat) S&P
  • Tuesday – (Deadlift) S&P
  • Wednesday – MetCon
  • Thursday – (Front Squat) S&P
  • Friday – (Bench Press) S&P
  • Saturday – Off/Rest and Recovery Day
  • Sunday – Off/Rest and Recovery Day

If you have any questions about the May Strength Cycle, be sure to grab a performance coach. If you’re ready to commit to four solid weeks of powerlifting movements, post your goal for the cycle in the “Comments” section below.

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