[wcm_restrict]
Click Here To Join
———————
This is the Introduction week at the start of the Metabolic Cycle (which is the second portion of the “Strength + Metabolite” collective training cycle).
Please read The 6-Week Metabolic Blog to learn more about this training Cycle.
This Intro/Deload WEEK will use the SAME repeating movements that you will see in the upcoming cycle.
While most “deload” weeks will consist of lower efforts across the board, this time it will be different. we will actually be conducting some LOW VOLUME testing of sorts to help establish load selection for the upcoming mesocycle.
These sets won’t be “to failure” but rather something like 12 reps to 2-3 reps from failure, which is in effect testing a 15-rep max
Since total training volume is the main driver of fatigue, we will be keeping volume super low (to enhance recovery) while using relatively high effort (as compared to a “normal” deload week).
Thus, it is important to complete this week of training, and also to put forth a strong effort on the necessary exercises so that we can establish accurate working loads for the remainder of the cycle.
—
Monday:
Hamstrings, Back and Biceps (all “Pull” muscles)
Parts A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets prior, then:
2 work sets each
B-Stance DB RDL x 6-10 Reps (left leg) (~4-5 reps from failure)
Single Leg Banded Leg Curl x 8-20 Reps (left leg) (~2-3 reps from failure)
Rest 1-2 min after both left legs
Then Repeat sequence for RIGHT LEG
Rest 1-2 min after both right legs
Alternative Movement you can swap
–B-stance Trap Bar RDL
–Rear Foot Elevated DB RDL
Alternative Movement you can swap for Single Leg Banded leg Curl:
– Single Leg Cable Curl
– Monkey Feet Single Leg Curl
—
B. Strict Pull-ups
(scaling swaps for Rack Pull-ups below)
1-2 warm-up sets, then:
2 work sets x 12 Reps (~2 reps from failure)
Rest ~2 min between work sets
*We will use this weight for a “short rest” sequence next week
Alternative Movements you can swap for Rack Pull-ups
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
—
C. 3 Rounds:
1 warm-up round, then:
2 work rounds (~2-3 reps from failure each)
One-Arm DB Rows (lat focus) x 10-15 reps per arm
Rest 20-30 sec between arms
Single Leg Glute Bridge x 12-20 reps per glute
Rest 20-30 sec between legs
Alternative Movement you can swap for One arm DB Row:
—Banded One Arm Lat Pulldown
Alternative Movement you can swap for Glute bridge on ground:
– Single Leg DB Glute Bridge (on bench)
—
D. 3 Rounds:
Rest 20-30 sec between each
Use ~25 rep max weight for each movement
Banded Face Pull x 12-20 Reps
Squat Sit DB Curl x 12-20 Reps
Sit-up x 12-20 Reps
Plank Hold x 30-60 sec
Alternative Movement you can swap for Banded Face Pull
–Bentover DB Face Pulls
–Chest Supported DB Face Pulls
—
Tuesday:
Quads, Chest, Shoulders, Triceps (all “Push” muscles)
Parts A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets prior, then:
2 work sets each (~5 reps from failure each)
Sissy Squats x 5-12 Reps
Walking DB Lunges (Quad focus) x 12-20 steps (6-10/leg)
Rest 2-3 min between work supersets
Alternate movements you can swap for Sissy Squats:
Sissy Squat (weighted as needed)
Scaled Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
—
B. Banded Crossovers
1-2 warm-up sets, then:
2 work sets x 12 Reps (~2 reps from failure)
Rest ~2 min between work sets
Alternate movements you can swap for Crossovers
–DB Fly/Press Hybrid
*If swapping DB Fly/press, it may be difficult to follow the exact rep scheme specifications throughout the cycle. Inquire in the FB group and we can discuss approach (but likely you’ll need to leave more reps in the tank for the first few sets, or take slightly longer rest between sets)
—
C. EMOM x 12 Minutes:
Alternate Movements at the top of each minute
Min 1: DB Thrusters x 6-10 Reps
Min 2: DB Lateral Raise x 10-15 Reps
Min 3: One Arm Overhead DB Tricep Extension – Standing (left) x 8-12 Reps
Min 4: One Arm Overhead DB Tricep Extension – Standing (right) x 8-12 Reps
Alternative Movement you can swap for DB Tricep Extension:
–One Arm Overhead BANDED Tricep Extension
—
D. ZONE 2 Cardio of choice x 20 Minutes
(see write-up in Blog for details about how to ensure you’re in “zone 2”)
TLDR:
Approx 65-75% of max Heart Rate OR a conversational pace where you can speak in 12-15 word sentences
—
Thursday:
Hamstrings, Back and Biceps (all “Pull” muscles)
Parts A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets prior, then:
2 work sets each
Chest Supported DB Row x 6-10 Reps (~2-3 reps from failure)
Bentover Rear Delt Raises x 12-20 Reps (~1-2 reps from failure)
Rest 2-3 min between work sets
Alternative Movement you can swap for Chest Supported Row:
–Head Supported DB Row
—
B. Weighted Hip Extensions (45-degree)
1-2 warm-up sets, then:
2 work sets x 12 Reps (~2 reps from failure)
Rest ~2 min between work sets
*We will use this weight for a “short rest” sequence next week
Alternative Movement you can swap
–Horizontal/GHD
–Home Hack (with barbell and box)
–Home Hack (Hips over barbell)
—
C. 4 Rounds:
First round easy warm-up, then:
Then 3 work rounds
DB Hammer Curls x 8-12 Reps
Overhead DB Sit-ups x 6-12 Reps
Russian KBS x 10-15 Reps
V-ups x 6-15 Reps
Rest 2-3 min between rounds
Alternate movement you can swap for V-ups
–Reach and Crunch (Bent knee v-ups)
–Lying Leg Raise (with Hip Thrust at top)
Alternative Movements you can swap for Overhead DB Sit-ups
-Sit-ups
–GHD Curl-ups (advanced option)
—
D. ZONE 2 Cardio of choice x 20 Minutes
(see write-up in Blog for details about how to ensure you’re in “zone 2”)
TLDR:
Approx 65-75% of max Heart Rate OR a conversational pace where you can speak in 12-15 word sentences
—
Friday:
Quads, Chest, Shoulders, Triceps (all “Push” muscles)
Parts A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets prior, then:
2 work sets each
Steep Incline Anterior Delt Press x 6-10 Reps (~3-4 reps from failure)
DB Lateral Raise (no loss of tension at bottom) x 10-15 Reps (~2 reps from failure)
Rest 2-3 min between work sets
—
B. Banded Sissy / Leg Extension
1-2 warm-up sets, then:
2 work sets x 12 Reps (~2 reps from failure)
Rest ~2 min between work sets
*We will use this weight for a “short rest” sequence next week
Alternative Movement you can swap to target the Rec Fem Quad Muscle
–DB Leg Extensions
–Seated Banded Leg Extensions
Other Quad targeting swaps:
*If swapping these movements, it will be difficult to follow the exact rep scheme specifications throughout the cycle. Inquire in the FB group and we can discuss approach (but likely you’ll need to leave more reps in the tank for the first few sets, or take slightly longer rest between sets)
–Heels Elevated Goblet Squat
–Spanish Squat
—
C. Flat DB Bench Press
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~3-4 then 2-3 reps from failure)
Rest ~2 min between work sets
Alternative movements you can swap:
–Flat Barbell Bench Press
—
D. 3 Rounds:
1 warmup round, then:
2 work rounds (~4-5 reps from failure on each)
Each round quickly, then rest/recover between rounds
Barbell Push Press x 8-12 Reps
Front Squats x 8-12 Reps
Push-ups (see videos below) x 8-15 Reps
Rest 2-3 min between rounds
Alternative Movement you can swap for Push Press:
–DB Push press
Alternative Movement you can swap for Front Squats:
–DB Front Squats
Push-ups arranged from HARDEST to EASIEST:
Weighted Push-ups (with Dip Belt)
Ring Push-ups (weight vest as needed)
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Weighted Push-ups – Plate on back
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
—
Saturday – OPTIONAL Conditioning
A. ZONE 5 Cardio
This can be done on any equipment of choice where you can push hard, repeatedly.
A bike or rower are probably the safest, with air bike (one with arms) being the potential top choice.
Warm-up x 5-10 minutes of “zone 2 pace” (~65-75% of max HR)
3 Rounds:
3 min on (see note below)
3 min walk/recover
***Effort for 3 min work periods is the HARDEST pace you can SUSTAIN for 3 minutes. You may see this performance DECREASE in subsequent 3 min work periods. This is ok. The point is to work so hard during each 3 min period that you earn and NEED the rest period each time.
——————–
[/wcm_restrict]