Boxing Blog

    Functional Fitness: Ongoing Programming Notes (September 2020)

    Hi Everyone,

    To all the Funky Fit people out there, you would have seen that last week was the conclusion of our training cycle focussed on building our power clean, push jerk and back squat.  We finished it off with 2RM attempts for both Power Clean (Monday) and Push Jerk (Wednesday) last week.

    For our next strength focus we are going to be working on time under tension through higher rep counts. Throughout September we will be getting very familiar with sets of 6, 8, and 10 reps – really trying to get to know that 10 rep feeling!  In order to manage this volume properly, we are suggesting that you all begin at manageable (aka LIGHT) weights and progress toward moderate or moderate-heavy…and then finally heavy. By the end of the 6 weeks we will test the 10RM for the Back Squat, Strict Press, and Deadlift. You can imagine the entire cycle at a pyramid. We begin with high reps lower weight and as the reps decrease the weight increases. When we start to climb back up to the bigger sets again you guys will have the confidence to go heavier for the retest later on in October.

    In addition to getting in this heavy volume, we will also test gymnastic capacity and lifting heavy under fatigue with a few new benchmark workouts.  All in all,  September is going to be amazing!

    See you in the gym,


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