NEW TRAINING PHASE | There Will Be Gainzzz | The Fort NYC

Описание: "There Will Be Gains" is a 4 week volume phase targeted at improving body composition and improving work capacity all while getting a better sense of pacing and practicing a variety of movement patterns.

Our warm-up, called "Set The Pace" will include work on one of the conditioning machines (bike, row, ski) where we will either be targeting a specific stroke rate or calorie count within the minute. This will require precision and help you establish a sense of pacing and amount of effort required to accomplish specific tasks. This will also be a great time to work on technique on each machine. Part two of Set The Pace attempts to accomplish a similar goal but this time with body weight movements such as air squats and push ups. You'll be asked to - without the visual assistance of the clock - attempt to hit a specific number of reps in an exact amount of time. Ideally we can begin to internalize our paces and get a sense of rhythm in these exercises.

Our main strength section which is called "Mechanical Advantage" utilizes three movements of decreasing complexity that all target similar movement patterns and muscle groups in succession. An example of this would be Barbell Bench Press (most complex) followed by DB Floor Press (less complex) followed by Push-Ups (least complex/demanding). These will all be done back-to-back-to-back with minimal rest in between. The result will be a lot of mechanical tension and metabolic demand in those movement patterns and across the prime movers.

The auxiliary section called "The Other Side" focuses on body parts that aren't addressed in the main strength section in order to get a full body, comprehensive workout every time you walk in the gym. This will be three movements done for a prescribed amount of reps in a prescribed amount of time. Rest being whatever remains in that time block. For example 3 movements for sets of 10 reps each within 3 minute blocks. If those 30 reps were to take you 2 minutes, you would get one minute rest. The purpose here is to accumulate volume and provide the metabolic demand that accompanies any structure with limitations on rest periods.

Finally, our "THAWs" will follow some classic patterns of exercise couplets or "death by's" or other structures that reward high effort but are also varied and fun and engaging. Our weekend THAWs will be team based with one teammate working at a time and increased demands based on number of members in each team.

Workouts will progress from week to week in an undulating manner - volume with increase and decrease in a pre-set but non-linear fashion - and loads used should be considered (percentages are suggested) and be challenging but can be more "by feel" on a day to day basis. Muscular and systemic fatigue are the main drivers of adaptation rather than specific load choices. That being said, challenging weights should be used, particularly in the auxiliary section.

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