TEAM UNCHAINED Strength Cycle- Coach Breakdown

Check out Coach Christy’s Break Down of the upcoming Strength Cycle!

Hey team! In this video, I'll be discussing our upcoming strength cycle, which starts on Monday, September 11th. Our main focus during this cycle is to strengthen our muscles and lay the foundation for future personal records (PRs). I'll also provide insights into the workout plan and explain the goals for each day. Let's chip away and put in the work together!

The Build Begins

It’s time to focus on strength and get specific with our programming! TEAM UNCHAINED just put in work building their fitness and muscle in a hypertrophy phase. Now it’s time to train those muscles to get STRONGER!

The Bigger Picture

Random workouts produce random results. Periodization is simply how we organize training in order to get the most optimal results. When we say TEAM UNCHAINED is in a strength cycle we are lifting within the ranges of intensity BEST for building strength.

We just finished with a hypertrophy cycle which is great because now we have new muscle! But now it’s time to change the priority to strength and train in a way that will promote the progression of this goal.

Getting stronger isn’t about trying to max out every day. Actually, if you do that you will probably get hurt and in turn get weaker. Strength reps are performed between 75-85% of your 1RM and usually within 3-6 reps.

Exercise Selection

We aren’t just specific without main lifts but have intent on all of our secondary and accessory exercises. For example, block pulls are GREAT for adding strength in the top half of the deadlift so we use them in this block.

An additional goal of this block is to improve your pull-ups and dips! Even if you are not able to do a pull-up yet there are a lot of ways we can tackle this movement like pull-up holds. We are going to be hammering different pull-up variations through the end of the year so that you can finally get your first pull-up or PR with weight!

Schedule

You have the option of a 3-5 day program. If you can only do 3 days make sure you stick with the squat, bench, and deadlift workouts (days 1-3). If you can do a 4 day split then combine the first 2-3 exercises from the secondary press and Big Bad B00ty Day (days 4-5).

We are SO excited to get this cycle rolling! There is a lot of work to be done but the process is so rewarding!