Your second day of fundamental strength endurance work. The set up of this workout also challenges your body from a metabolic perspective by using PHA circuits or peripheral heart action to keep you working at a consistent pace throughout the strength training. After your warm up - complete the strength circuit without stopping, but also maintaining a steady heart rate by pacing yourself accordingly. You are looking to maintain a intensity of 5-7 on the RPE scale.
KIB 28 Day Fundamental Strength to Relative Strength with Metabolic Conditioning Day 4
Fundamental Strength Day B
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
7 step warm up - Kib Strength (Week 1&2)
Circuit
x 1
This seven step warm up will prepare you for your strength training days by increasing/improving fluid dynamics, normalizing joint stabilization through small motor unit recruitment, creating space in your joints/body so you can move better, recruiting small motor units again after an increase in mobility, exciting your muscles by quickly turning them on and off and finally using stimulation techniques to increase your sensory input so you can have more efficient outputs. Perform this warm up 1x through before moving onto your strength blocks.
Workout Blocks
Fundamental Strength Day B Pull, Squat, Lunge, G2S – Kib Week 1&2
Superset
x 2
This block introduces you to some important aspects of fundamental strength focusing on pulling, squatting, lunging and ground to standing movements. Focusing on improving these fundamental movement patterns while increasing your muscle endurance in these endeavors is the goal of this working block.