The Fall 2020 strength training block will combine strength and efficiency, while retaining some sharpening work at the top end. We bring the overall volume down as we come off summer's long, controlled eccentric work.

There will be three three-week cycles that repeat the same movements, with a different focus each cycle. The goal is to execute the moves with control and excellent form by building on the strength developed in the previous cycle. As you build the strength to master each move, you'll advance to a more challenging version. 

Rather than creating physical adaptions by increasing load (weights or reps), we're creating neuromuscular adaptations by increasing complexity. 

The key movements for our fall strength program are:

• Deadlift and upper body (workout 1)
• Squat and upper body (workout 2)
• Core integration (workouts 1 and 2)

CYCLE 1 FOCUS: This cycle focuses on perfecting the basic movements of each exercise; you are training your body to execute these movements well. Focus on moving with quality. Your goal is to execute the key movements while incorporating core stability with each superset. This cycle is equal parts neuromuscular adaptation and coordination.

THE REASONING BEHIND CYCLE 1 MOVEMENTS:  The squat and deadlift are fundamental movements for every athlete. Adding core integration establishes your body’s platform for athletic performance. The specific exercise choices work to retain the brain/body connection for power developed in the previous block of strength training. 

CYCLE 2 FOCUS: Cycle 2 changes a single variable - complexity.  The volume and load do not change, but instead your choice of exercises does.  Once you have ‘mastered’ one exercise level from the first cycle, move to the more complex progression, with the goal of eventually executing the 'intermediate' or ‘advanced’ version of each exercise.

THE REASONING BEHIND CYCLE 2 MOVEMENTS:  Create better body control - a key component of athleticism. Your body has started to ingrain the movement patterns from the first cycle, which allows you to effectively increase complexity. This simple addition keeps your body in the adaptive phase of your training.

CYCLE 3 FOCUS: Cycle 3 reinforces increasing complexity. If you've successfully mastered an exercise in the most advanced variation, then add 2 repetitions each set. Challenge yourself to go deeper, reach further, and jump higher in each movement while maintaining control and connection. Success in Cycle 3 looks like increased complexity and range of motion.

THE REASONING BEHIND CYCLE 3 MOVEMENTS: Your body knows how to do the fundamental movements well by now, but adding a little more range of motion or complexity to the movements takes the brain back to the adaptive phase. Triathlon is a sport of repetitive motion - movements that are often nearly the exact same as far as range of motion and pattern. By purposefully expanding and altering these exercise patterns slightly, you continue to expand the ‘bubble’ of your movement ability and control. A simple way to look at resiliency: you get injured when you move too often or far outside of your body’s ‘bubble’. Cycle 3 works to gently expand your movement bubble to increase your resiliency.