year 10, block 1 - Behind teh block
Behind the Block: Block No. 1 (2026)
Every year at Allegiate starts the same way—by answering one simple question:
Where are you actually at right now?
Not where you think you’re at. Not where you used to be. But where your strength, fitness, and execution truly stand today.
That’s exactly what Block No. 1 “Open Sets” is designed to uncover.
This block’s primary job is to gather honest data that we can build the rest of 2026 around.
This block relies heavily on open sets. An open set is a set without a fixed rep target. Instead of stopping because a number is written on the board, you continue the set until you reach your technical limit—the point where range of motion, position, tempo, or bar speed can no longer be maintained.
That distinction matters. Open sets remove artificial caps and replace them with real performance feedback. They show us how much quality work you can actually produce, not how well you can pace yourself to hit a prescribed rep count.
Across the four weeks, open sets allow for natural progressive overload. As technique improves, confidence increases, and work capacity rises, you may:
Perform more quality reps at the same load
Maintain tempo and position deeper into a set
Use slightly heavier loads while preserving execution
Progress is not measured by forcing reps at all costs. It’s measured by expanding the amount of high-quality work you can sustain before breakdown occurs.
What this means for you is simple: your future training loads, progressions, and expectations will be based on reality. Not estimates. Not ego. Real output, repeated consistently over four weeks.
How the Workouts Are Built
You’ll see open sets on foundational movements:
Squats
Hinges and deadlifts
Push-ups, pull-ups, and rows
Every rep is judged by three standards:
Range of motion — full depth, full extension
Position — torso, knees, spine all where they should be
Tempo or velocity — controlled movement, consistent speed
When any of those fail, the set ends.
This isn’t about grinding ugly reps. It’s about seeing how far you can go while staying clean.
The Training Principles Behind It
1. Open Sets: Open sets remove the safety net of fixed reps. You don’t pace for a number—you respond to what your body can produce today.
What this means for you: You may surprise yourself. Or you may learn where your weak points actually are.
2. Technique as the Governor: Technique isn’t just about aesthetics—it’s injury prevention and force production.
What this means for you: Better movement now means heavier, safer loading later in the year.
3. Tempo & Bar Speed: If speed drops or tempo falls apart, fatigue has crossed the line.
What this means for you: You’re training capacity not tolerance for sloppy reps.
4. Sustained Effort Over Four Weeks: The hardest part of this block isn’t one workout—it’s showing up locked in every session.
What this means for you: Mental resilience is being trained alongside physical strength.
How to Get the Most Out of This Block
Treat every open set seriously—no coasting
Prioritize sleep and food; recovery matters here
Ask coaches for feedback early and often
Accept that hitting walls is part of the process
Focus on execution before chasing numbers
This block rewards discipline, not bravado.
What Comes Next
Block One sets the foundation for everything that follows in 2026. Once we know your true baseline, we can push volume, intensity, and complexity with confidence.
This is where the year starts.
This is where standards are set.
Show up. Work hard. Lift well.
And if you ever have questions—ask a coach!