Programming Updates
Movement of the Month
Tempo Overhead Squat
March’s movement of the month is the overhead squat. The overhead squat is the ultimate test of strength, stability, and mobility. We are offering two tests this month. They are the following:
- Heavy overhead squat with a:03 descent and :03 pause in the bottom
- Heavy overhead reverse lunge (1/leg)
- This test is for those who may have mobility restrictions that prohibit them from safely performing an overhead squat.
Throughout the month we will be developing our overhead squat through specific warm up drills, strength exercises, and conditioning elements that target overhead positioning and squat mechanics.
Warm Ups
- Shoulder and thoracic spine mobility through active and dynamic stretches
- Developing a stronger lockout through scapular strengthening and control exercises, and unilateral loading exercises.
- Continuing to develop our push ups and pull ups for general shoulder health and strength
Strength
- For those performing the pause overhead squat test, you will be working through a simple linear progression that begins with slow tempos and long pauses, moves towards quicker tempos and shorter pauses. In other words, the loading you will use during your strength work will go from light to heavy as we move through the month.
- For those who performed the overhead reverse lunge test, you will focus on developing your overhead positioning through a combination of targeted mobility work and overhead strength exercises.
Conditioning
- Overhead squats will appear in conditioning workouts throughout the month and will gradually increase in volume. Intensity drives adaptation and we are looking to introduce intensity in a safe and controlled manner.
Secondary Strength Focus
Back Squat
- Once per week.
- Every session will allow you to adjust based on how you feel that day through RPE prescriptions.
- We will build off the foundation we developed last month. The sessions this month will be less volume and time under tension, but heavier.
Push Press
- Once per week
- Building off our strict press work from February.
- We are looking to develop upper body strength and a stronger lockout. All reps will have a prescribed pause overhead. This will complement our overhead squat work.
Microcycle Preview
- Monday: overhead squat test
- Tuesday: upperbody strength
- Wednesday: long emom
- Thursday: push press
- Friday: back squat
- Saturday: team workout