Monday: Knowledge Bombs

Monday: Knowledge Bombs

Monday: Knowledge Bombs

A few weeks ago we first did the 1-6 principle that we’re using today in the middle of our Speed-strength cycle. When we last did it I was explaining it to Coach Jose who is taking a physiology class in college. Ironically it was pretty much exactly what he was studying! Even cooler when he went to talk to his professor about it his professor decided he needed to update his curriculum to address this.

 

Here’s Jose returning the knowledge bombs to all of you in our Community about what we’re hitting up today in our All Levels Classes!

‘So the talk around the box is this new concept we’ve been using (and are using today!) of the 1-6 Principle. Many of you have had experienced this awesome approach in recent weeks programming.  Well allow me to give you a brief physiological explanation and expose my inner nerd!

First when a muscle contraction is induced there are muscle fibers that are innervated. These are what we call motor units. It gets cooler!

When there is a certain amount of weight we lift more tension/force is required when that weight is heavy. A motor unit recruitment is then involved. When we engage in a heavy lift not only is the motor unit recruitment increased but our own neurologically as well.

There is a certain enzyme that is responsible for this and it helps with other reps as we see on the 1-6 when we go to the 6 reps. This is achieved when we go to the 1 rep first. The idea is to prepare our lifts as we approach the 6 reps. Basically we are able to use more of our muscles and mind by ‘priming’ our lifts with a heavy single thus being able to dig deeper for the 6 rep set that follows. Going heavier on the 6 Gets Us Stronger!

This is similar to exploding a bridge with a C-4 explosive and a few grenades attached! While the C-4 will cause damage to the bridge it’s the grenades that will give it that extra kick when everything explodes.

So when we lift that one rep there is an extra kick when we engage the 6 reps.  As Tim mentioned before this is called post-tetanic facilitation.

Now when we approach that weight in front of us we can truly say that our Full Effort ends up as our Full Victory!’

 

-Coach Jose

 

Monday’s Training:

Skill: Back Squat

  • 8reps @ 40×1

WOD: 15 Minute AMRAP

  • 200m Run
  • 5x Pull Ups
  • 5x Push Ups
  • 10x Air Squats

Skill: Back Squat

  • 8 reps @ 40×1

WOD: 15 Minute AMRAP

  • 200m Run
  • 5x Pull Ups
  • 5x Push Ups
  • 10x Air Squats

 

A: Back Squat

  • 1 6 1 6 1 6; @ 30×1 rest 2-3 min.

B. 15 Minute AMRAP:

  • 200m Run
  • 3x Muscle Ups (6x Pull Ups + 6x Dips/ bar muscle ups ok)