EVOLVE Strong March Programming

We are starting a new cycle this week that will have a bit more and different organization than the past few months. Here’s the layout:

• The cycle will be six weeks, rather than a month

• We will stick with the same main strength movements for all six weeks (this is typically the first main movement in each workout).

  • Weeks 1-2 will feature higher volume to give adequate opportunity to learn and practice movement technique, as well as build baseline endurance.

  • Then the reps will progressively drop over weeks 3-6 to allow you to progress your load and build strength.

• The accessory or additional movements programmed alongside the main lifts will change at the halfway point, after three weeks. This will allow you to see some progress on these secondary exercises over the course of several weeks, but still provide variation across the six weeks.

• The conditioning circuits of weeks 1-3 will repeat in weeks 4-6. The intent behind this is to give you an opportunity to go through each circuit twice during the six week block and ideally see measurable progress.

Overall there will be a similar amount of variation as we typically have, but I’m hoping you’ll notice more progress with this organizational structure. I’ll be training alongside you (I aim to do the Monday/Wednesday/Friday workouts each week)… should be fun!

Two specific features of this block:

• Agility, lateral, and plyometric movements - We’ve found that many adults lose the ability to be quick and light on their feet and move easily in different directions, probably because we don’t play as much as when we were kids! This can translate directly into reduced balance, ability to move easily over rocky trails, or just subjectively feel like you have a “spring in your step.” So across several days this block, we are going to have various drills to get you moving in different directions.

• Longer, more aerobic workouts. On Wednesdays and Saturdays, you’ll notice that we are going to throw in some blocks where you’ll have an elevated heart rate for most of the workout. This goal here is to build sustainable aerobic capacity (the ability to go for a long time), and to maintain movement technique while out of breath and fatigued. This should feel different than a typical 10-15 minutes conditioning effort where the heart rate is sky-high for a short amount of time. We want a moderate intensity effort for a longer period of time.

Each month, I’m also going to include in this article a few quick notes about “why” we like a few particular exercises. The two for this month are: box jumps and rack pull ups.

• Box jumps - Box jumps help with developing speed and power, yet also have reduced impact forces on the landing compared to a squat jump, which can make them well-tolerated even in people with achy joints. They can increase the heart rate in conditioning efforts for a cardiovascular stimulus. We also find that many adults no longer jump regularly, and box jumps are a great confidence booster – getting up the nerve to jump onto something is no small feat!

• Rack pull ups - Rack pull ups are great for individuals who are still working on their first pull up because they can offer some assistance while also allowing a focus on proper mechanics and muscle engagement, rather than just trying to throw your chin over the bar without regard for technique. But, they are not just an “easier pull up,” and for more advanced athletes, they can offer a truly challenging stimulus to the lats, back, biceps and core. This is because, again, the position can allow for very precise technique and control. We like to program them regularly even for individuals who can do multiple strict pull ups.

With that preamble aside, here’s an overview of each day for the next six-week block. Of course, each workout will also include core exercises, and plenty of varied exercises throughout the conditioning circuits.

• Monday

  • Back squats

  • Horizontal pushing and pulling

  • Calf work

  • High intensity conditioning, 8-12 minutes

• Tuesday:

  • Sumo deadlifts

  • Vertical pushing and pulling

  • Agility work

  • Moderate to high intensity conditioning, 10-15 minutes

• Wednesday

  • Reverse lunges

  • Vertical pushing and pulling

  • Full body moderate intensity, long duration conditioning

• Thursday

  • Incline bench press

  • Horizontal pushing and pulling

  • Rotational and lateral drills

  • High intensity conditioning, 8-12 minutes

• Friday

  • Bent over row

  • Balance and knee stability

  • Agility work

  • Moderate to high intensity conditioning, 10-15 minutes

• Saturday

  • Box step ups

  • Pull up strength

  • Full body moderate intensity, long duration conditioning

While I typically recommend most members try to come either Monday/Wednesday/Friday or Tuesday/Thursday/Saturday, you can of course pick and choose based on your goals and schedule. Enjoy this block!