Medicine Reprogrammed
Last Cycle Recap: Power endurance
Happy Fall PC Community,
Congratulations on finishing our Power Endurance Cycle! This cycle had 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
Coaches were focused on teaching athletes technique and movement quality before allowing them to build weight and intensity. As we progressed through this cycle, we hit some MAJOR milestones from athletes getting their first snatch/clean, to other members setting new PR’s!
We’re in a transition week right now to revisit our back squat and push press before jumping into our new cycle: Olympic Weightlifting!
New Cycle: Olympic Weightlifting
Ocotber 14th to december 22nd
Our goal this cycle is to increase our athletes’ Snatch and Clean & Jerk performance by focusing on strength, technique, and time under tension. We’ll use a combination of weightlifting complexes and traditional methods to challenge our members with increased intensity and controlled volume.
This cycle caters to all skill levels, from beginners refining their form to experienced athletes pushing for new PRs. By emphasizing time under tension and precision, we aim to help everyone build confidence and strength in their Olympic lifts while progressing safely and effectively.
Cycle Priorities
- Weightlifting
We’ll be putting an emphasis on the Snatch and Clean & Jerk with structured weekly variations between complexes and traditional lifts.
- Squats
Expect to squat every week — back, front, and overhead, at around 80-85% for reps to maintain strength.
- Metcons & Accessories
We will have one heavy metcon per week and interval-specific metcons to maintain power endurance. Accessories will focus on improving key areas of strength and stability to support your main lifts.
- Key Testing Points
Week 1 will have a 1 rep max Snatch and Clean & Jerk test to record your 1RM and build percentages off of for the rest of the cycle. We will retest these lifts week 8 to track your progress.
How to Get the Most out of this Cycle
- Beginner/Intermediate: Technique Focus
Athletes in this category should focus on building a solid technical foundation and perfecting movement patterns. Success for this group will be defined by confidence and improved mechanics. |
Use this cycle to hone in on the Olympic lifts to lay the foundations for lasting progress, and remember to hit those accessory pieces. These are critical for making gains during this cycle. |
- Advanced/Intermediate: Consistency
Athletes in this group should aim to keep close to the written percentages and attend at least three to five weekly sessions to build progress in these lifts.
So, let’s get after it, PC Community! We look forward to embarking on this journey with all of you and witnessing you push your limits and smash your PRs. This is your time to shine!
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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