Volume Phase Continues from Last Week
We’re about to enter Week 12/16 of our current training cycle, and Week 2/2 in our bi-weekly strength rotation (that means the strength work next week is the same as the current week). If we take a step back to examine last week’s post on volume, here are some reminders on “why” we have volume periods in our training:
1. Hypertrophy Focus: This rep range helps build muscle mass.
2. Skill Development: More reps = more chances to refine your technique.
3. Work Capacity: It builds stamina and resilience for heavier phases later.
(Recall You’ll likely notice that these sessions feel more taxing in terms of muscle soreness afterwards because we often hit 1, 2, or even 3 strength movements before into our conditioning of the day)
A long time ago, I started writing strength programming for group classes in two-week mini-blocks so that our group members get exposure to a given movement for 2 weeks in a row before changing the movement.
Because this next week is a repeat of the strength work, you should have a good idea of how easy, medium, or hard your strength was and where you can improve.
Improving might mean you do a little bit more weight on each set on Monday’s Back Squat to Bench for all three sets. Or it could mean that you perform more range of motion in your Back Squat to Bench (go to a lower target)
These back-to-back week programs of strength movements are very nice for skill development and weight overload since you have the immediate feedback that you can improve on.
On July 28 we’ll be moving into our last 4 week phase, Weeks 13-16, with an intensification focus of our strength.
-Will Hogendoorn
Owner
MVMT Strength