Boxing Blog

    Functional Fitness – Programming Overview for November 2020

    Hi Team,

    In October we saw our capacity strength cycle come to a close everyone retesting their 10RM Back Squat, Strict Press, and Deadlift. I like to think that everyone saw MASSIVE gains throughout the 6 week build and – speaking really for my lunchtime crew – I was so pleased to see the grind pay off with those bigger numbers in the last week.   This past week we have transitioned to testing both some strength work AND some more ‘conditioning-type’ pieces. The NCFit crew are calling these “test flights” and we are using them to not only establish a baseline (and some familiarity) for athletes but also to see if we want to go back and revamp them for 2021.  For reference, these tests included the heavy 3-reps of Power Cleans, Front Squat, Strict Press, and Deadlift.  Keep in mind the transition from the 10RM one week to the 3RM the following week allows us to see how the time under tension and endurance of the high volume 10RMs transfers to raw strength for the heavy 3’s.

    In our new, and final strength cycle for 2020 we will be tackling 5RMs for the Front Squat, Push Press, and Deadlift. We will also be tackling the strength a little differently then everyone is used to…instead of continuously building sets during a session we will have athletes build up to the intended weight for the day and complete reps across AT THAT WEIGHT.  There will not be prescribed weights for these strength sessions but a “weight feel” such as “light-moderate” or “moderate-heavy” ect. This will really put the reigns in your hands to go by feel based off where they are that day, but remember as sets begin to decrease over the weeks we will expect you all to try and increase weight!  After all, you have to stress to progress!

    This new strength cycle will also have a “transition week” to give everyone the opportunity to ‘reset’ – you can’t just go up and up and up weight for seven weeks (no matter what you think). This means this final cycle will actually be 7 weeks – ending the week of December 14th –  which will then take us right up to the end of the year.

    That’s the plans for November – let’s get it done!

    See you in the gym,



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