Hard Reset

Posted: March 19, 2018 in Uncategorized

Ok so this week we will start a new program! This program will work to integrate elements of corrective exercise, core conditioning, as well as balance and stability. We will also be using a couple new pieces of equipment such as the RFT Bands and airdex pads. The goal is to build in solid corrective exercises that will fix some of the issues we all have in hip mobility/stability as well as shoulder mobility/stability. Once we establish our movement baselines we can start to feel how the correctives are aligning our physiology to function at maximal capacity.

We will also be starting an eight week strength cycle. Don’t be scared of this, I have written it as an undulating volume waves. We will undulate not only volume but also intensity. The numbers are realistic to your abilities. The weight may seem light at times but stick to the plan as its all part of a larger design. Some of us may get done sooner than others, my goal is to spend 20-25 min in our strength phase. In the event you finish early, wait for the rest of the group to start the conditioning, rather focus on an area you need improvement. Speaking honestly everyone needs more mobility, not more work, I would pick a couple corrective exercises/stretches and focus on those until we are ready to do the workout together. The goal is to have everyone working together and building the energy.

One thing to note about the way I will program some of our conditioning will be based on Heart Rate recovery. If you have access to a heart rate monitor, apple watch, fit bit etc, start wearing it. I would like to start actually resting in a zone that is realistic to building true metabolic conditioning. I can dig deep into the exercise science of it, just ask me in person as I don’t want this to be a five page post. The focus will be to get our heart rate to recover into a zone that will allow us to maintain the absolute quality of movement and coordination possible in our conditioning. If it says rest to 70%-75% try to do so for a 32 year old male (BT) my max heart rate (220-age) is 188, i would start to work again at a heart rate between 138 bpm and 141 bpm. The goal is to start to recover into that zone as fast as possible, the faster you can do it the more fit you are. This is just another way for us to change our stimulus using science.

I know that was a lot but I am very excited about the new changes and I hope you are too. As many of you know I am an exercise science geek, I am always reading a new book or reading some new articles. Trust me when I say there is science behind everything we do, I hope all of you can think of some questions and will have a few for me about the how and why we are doing what were doing!!

Warm Up A 15 min

    • 2 rounds

Strength 25 min

  • Back Squat
    • 1 x 5 @ 68%
    • 1 x 5 @ 70%
    • 3 x 5 @ 72%
  • Push Press
    • 1 x 5 @ 68%
    • 1 x 5 @ 70%
    • 3 x 5 @ 72%


  • 10 Back Squats @ 50% max squat
  • 10 Deadlifts
  • 200m run
    • Rest 2 min or 70%-75% Max HR
    • 5 rounds

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