Monday, January 23, 2017

More optionality with the Strength and Power class


Optionality is at the core of Antifragility, and Antifragility is at the heart of Barbell Strategy (and The Barbell Strategy). I just realized that I've been lifting for 20 years, and I've attended lots of gyms in that time. A common thread at every place I have lifted is that there is a master plan and a single correct way of doing things. It could be the coaching style or the programming or the class offerings. One person is in charge and "systematizes" everything for everyone else.

If you get it right, then having a single system is great. But nobody gets it right. Or they may get it right for some narrow group of people, but it'll be mostly wrong for most people. What they get right they'll try to Internet Market as the One True Way, forgetting all of the times it didn't work.

We do things differently at Barbell Strategy. Our only single philosophy is "don't be stupid" when it comes to programming or coaching. Mike, Amy, Randy, and Jordan all have different styles and different philosophies when it comes to programming and coaching.

The only way for the gym to get better and figure out what works best for you is to experiment. We keep the good things, throw out the bad, and over time we'll become better. By offering different things we create optionality. You can choose who and what you like. We can try different programming, and the best survives.

On that note, we're breaking the constraint that all of the S&C classes are the same. We're going to take advantage of Jordan's experience and she's going to be programming one of the S&C classes (the 4:15) and Mike will continue with the same program at the 5:30 class.

You can experiment to see what works best for you and your goals. We can experiment to see what works better for our population.

Jordan's class will focus on Strength and Power using a classic periodized strength program as the foundation, with Olympic weightlifting as the main component for training power.

Mike's class will continue to give everyone a bit of everything (we'll still have a progressive strength portion and focused skill practice) to give you a broad range of fitness. You'll get stronger faster in Jordan's class, you won't get out of breath from the stairs if you take Mike's class.

You're free to do either or both of the classes and see what works best for you. We don't know it all, and we don't pretend to. We just try not to be stupid and make you stronger and fitter.



Workout

front squat 8-5-3x5
2 TGUs between sets

then

10 rounds with full recovery
go up in weight each round
as a complex
clean lift-off
clean pull
clean high-pull
above the knee hang power clean
high hang power clean
high hang clean



Endurance Option

front squats
2 TGUs between sets

then

10 rounds with full recovery
go up in weight each round
as a complex
clean lift-off
clean pull
clean high-pull
above the knee hang power clean
high hang power clean
high hang clean



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