STRENGTH BLOCK: OCTOBER 2020 - SQUATOBER

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ACCUMULATION VS INTENSIFICATION
​As a reminder, we rotate our strength blocks between two central themes:

1. Accumulation: volume, body composition and work capacity
2. Intensification: strength, speed, power and explosiveness

You get both strength and conditioning in both training themes. But we design our training this way because it's more sustainable, smarter and has a better ROI.

We're finishing an accumulation block where the theme was the 6-12 method, where the primary focus to effectively build endurance and improve our work capacities. The improvements will be seen in the next strength block immediately.

For October 2020, we are shifting gears and heading into an intensification block. It will take us 4 weeks to go through this strength block cycle with a very straightforward linear progression model.

​Let's breakdown what that really means:

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WHAT IS LINEAR PERIODIZATION?
Periodization actually comes in two distinct flavors: Linear periodization and Non-Linear periodization. Linear periodization prefers to a progression scheme in which you're progressing from week to week simply by adjusting training variables, which include load, volume, relative intensity, perceived intensity (RPE), and a host of others, to achieve the desired effect.

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Introducing the October 2020, intensification strength block theme:

The name says it all.

​This month we are going to get familiar with being underneath some real pressure. We are bringing it back to the basics with a 5x5 program influenced by a fundamental strength program called Starting Strength. We are focusing on T.U.T. (Time Under Tension) and our goal is to get really, really strong. The starting weight to Squatober is going to be 60% of your 1RM, which is relatively lighter than what you're accustomed to. From there each day you will be adding 5lbs in total to your squat and floor press, and 10lbs to your deadlift each session. This linear progression will help you get acclimated to submaximal load and if done with proper technique will help ingrain a solid foundation. It is like what Xzibit says on MTV’s Pimp My Ride. “We heard you like squats, so we programmed more squats for you to do while you squat every day.” That's right, you're going to be squatting every single strength day. Good luck.

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DID WE MENTION THERE WILL BE PARTIES?
At the end of Squatober, there will be two opportunities to test out our newly found strength.
Friday, October 30th - SQUATOBER PR PARTY
Saturday, October 31st - Halloween aka DAY OF THE DEADLIFTS
​(Note: COSTUMES ARE MANDATORY)

Squatober programming has been uploaded onto TrainHeroic and will transition us back to our traditional Monday, Wednesday, Friday weekly training split.

​Get ready to squat starting Monday, September 28th.