Medicine Reprogrammed

New Training Cycle: August 12th to October 13th

Congratulations PC Community! In our last cycle, we threw down some heavy barbells and recorded some incredible benchmarks. After building up our strength, our new cycle will have 2 main goals:

Power Endurance: Increase athletes endurance at submaximal loading (75%)
Technical Endurance: Increase athletes ability to execute technically sound movement at submaximal loading or intensities

These goals can be prioritized based on the level of the athlete. Coaches will be focusing on teaching technique and movement quality before allowing athletes to build weight and intensity. Full details for this cycle are below. Let’s make this the best session yet!

Cycle overview

Our goal this cycle is to increase our athletes’ ability to produce submaximal force over a longer period of time or over more volume. This Power Endurance phase is about getting our members exposed to more volume of power specific Olympic weightlifting and increasing their resistance to fatigue both in power output and in technique. It’s also important to understand what POWER is. We’re looking to increase an athlete’s ability to produce force QUICKLY relative to an external object (barbell in this case). Power Endurance has us implementing limited rest and a controlled percentage in the hopes of increasing work capacity and maintaining technique at a relatively heavy load for the volume requested.

Cycle Priorities

Snatch & Clean (Power):
- Our target volume is 20 reps and we’ll be working with 75% or 7/10 Rate of Perceived Exertion (RPE). From week to week, we’ll be looking to increase the volume per set and decrease the rest, but not excessively. The format is mostly timed intervals and the sets should be all performed as singles with about 10-15 seconds between reps.
- All of the lifts for these progressions are meant to be performed as Power. Coaches will look for movement patterns that will transfer to the SQUAT Snatches or cleans.
Front Squat (Speed):
- Our specific squat sessions this cycle will be focused on speed. The squats will be done at 40% or 4/10 RPE and the goal here will be to move the bar as fast as possible. We’ll be alternating between normal speed Front Squats and 1&¼ Front Squats. The squats will always be combined with a high force dynamic hip extension movement (High Velocity into High Force)
Push Jerks:
- Push Jerks will be included in Metcons once per week. These will be a variety of
  loads.

Our Metcons will be a a good mixture of formats but you should expect to see the following:
- Push Jerks in Metcons 1x/week performed at a variety of loads.
- Heavy squats in Metcon 2x/week (Thrusters, Overhead Squats, DB Squats / Goblet Squats, Terror Squats. Heavy is relative to the movement and format)
- Intervals with 1:1 Work to rest ratio, 1x/Week
- 1-2 Higher Skill Gymnastics / Week
- 2x/week Lower Intensity Metcons (promote recovery)

The Accessories in this cycle will be great to supplement with the technical lifts and include:
- Lower body unilateral movements
- Upper body dynamic pressing
- Anti-rotational core exercises
- Posterior Chain Accessories
- Snatch/Clean Pulling movements

What to Anticipate This Cycle

Athletes in this phase are beginners and some Intermediate level athletes. This phase is about getting reps in, practicing the movements and understanding the first and second pull of the Olympic lifts.

This phase will help segway into the Weightlifting phase in which we focus on the larger range of motion
and more technically demanding intensities that will come up.

Athletes at this level will use the 75% as a moderate load that can move well, but can sense feedback on movement pattern (a.k.a technical load).

Coaches will focus on the quality of the first and second pull, as well as the receiving position
that should help translate into a squat lift.

Athletes in this category are those who have a good understanding of the movements and the
nuances between the power and the squat lifts. They understand the main goal of the power lifts
as increasing their ability to generate vertical force & speed. They may not be technical masters, but they can execute a Power snatch or Clean AND a Squat Snatch or Squat Clean quite well.

They also have a good understanding of the Bar Muscle up skill although they may not have a ton of endurance.

For these athletes, the goal of the cycle is truly to focus on the actual power output (Reps executed at the desired %) & the technical endurance is always a focus, but for these athletes it’s less of an obstacle.

We may have to adjust the % up or down based on their capacities. An example of this is to lower
the % for your most advanced athletes who have a very powerful profile. 85% in a power snatch
may not be possible for multiple reps. Athletes may need to have their % increased, especially
athletes who may have slightly less technical ability and as a result their max Olympic lifts are
lower than their potential.

No matter what however, technique is always a priority with Olympic lifts since the movement
pattern is CRUCIAL for improvement. Athletes in this category that consider their % light, but have major technical flaws/ increase the % to match the RPE, will be scaled down by coaches to focus on technique and movement quality.

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Thank you PC Community!

We’re overwhelmed with gratitude for the support this community has shown for our mission; to provide comprehensive care to everyone through functional medicine and fitness. Thank you for sharing our values. Together, we have the opportunity to create positive change in our health and longevity.

Your Physician Coach Crew

Dr. Audrey Falconi, DO, RMSK, CFL1
Dr. Ayla Hopkins, ND, CFL1
Coach Wyatt DeJong, COO, CFL2
Chassi Seppi, BS, CFL1