when the volume goes up, do this to get through. Strength behind the block
Strength Year 7 Block 12: 4x10
Get ready this is going to be a bumpy ride! We got 10s!
This block is about higher volume work. We added another twist by incorporating at least one single leg exercise (Reverse Lunge, Split Stance Single Arm Row, Split Stance Single Arm Deadlift) within each series. What this does is increase the metabolic demand.
A question we get is can we get great results body composition-wise only using DBs, KBs, and bodyweight exercises? After 6 years of evidence, the answer is a definitive yes.
After running our strength program for over six years with well over a thousand people to say that you can improve body composition by adding muscle, losing fat, or a combination of both that DBs, KBs, and bodyweight exercises. Evidence aside, the truth is that anything done well, often, and over a longer period of time will equate to positive results. Allegiate is just better at understanding that.
Why we would do a set of 10 paired with another set of 10 is just about doing Work (Force x Distance). Calories are just a measurement of heat, which is expressed through Work. We burn more calories by doing more Work. The idea is not just burning calories, but how we are burning those calories that make Allegiate really unique.
We screen, we track, we progress in weight and exercise difficulty, we coach, we encourage, we hold members accountable. Any goal will come down to how well, how often, and how long we do something.
There will be some months where we are more technical, such as Block 11 (5x5). We need to be more technical because the weight is harder. Block 12 will still be about great technique, but will be coached with more encouragement. We will always need both execution and energy towards training, but some months the coach's job will be to lean harder in what will be needed. It is harder to maintain technique when it is heavier, hence why we focus on technique then. It is harder to finish a set when it is longer, hence why we focus on encouragement.
Our entire staff goes through the program to have that shared experience. We understand how hard something is because we experience it firsthand. We understand how hard it is to maintain technique because we felt that ourselves. We are there with you every step of the way.