Well those last 4 weeks were quite intense weren't they?!!!
A great effort shown by all the crew involved with the GCP Fitness Bootcamp this last month, with percentage-based training and endurance challenges really testing the limits of each and every one of you...I hope you enjoyed the program if you've been following online.
This next training cycle is ready to go this Monday and focuses on "Wave Loading" and "Double Reps" for strength & strength-endurance, EMOM's for strength and fitness, PLUS, some SERIOUS Metcon's to challenge even the fittest gym-goer!
"Wave loading" is a technique which looks to increase relative strength by utilising post-tetanic potentiation, which basically means every set will recruit more higher threshold motor units within your muscles, to assist each progressive set. This extra stimulation of your nervous system actually aids in your lifts, so that the second round feels EASIER! In the long run, you'll see your 1RM strength go through the roof.
The cool thing here is that there is a choice for you on every day for what you'd like to focus on. There is a general prescribed structure, i.e: Upper Push/Upper Pull, but you can choose which of these type of exercises you'd like to improve (listed on the program).
Alternatively, you can keep it interesting and change it up every week so that you have a slight variation from session to session. "Double Reps" looks to increase strength and then strength-endurance, by utilising a wide range of repetitions. Starting with a heavy load for strength development (4 & 8), you will double the reps and lighten the weight as you progress each set, meaning the volume is increased to eventually work on strength-endurance.
It looks simple...but it AIN'T!
The "METCON's"...well Metabolic Conditioning is very popular in most circles at the moment, as it involves intensity, short time frames and challenges which provide positive competition. They also work to increase aerobic fitness, increase fat loss and depending on the prescription, increase your likelihood of losing your lunch at the end of it! The METCON's selected are pretty tough going, but since the last 4 week cycle focused on resistance training volume (sets x reps) to develop lean muscle, this time around, the focus is on strength and fat loss. So, enough chat....here's the plan!
Please remember to hit me up at gavin@gcpfitness.com if you have any questions...Reward For Effort.