Youth Scholarship News
Hey Quantum! Meet Abdul and Amin. A little while back we got in touch with some local high schools to offer 2 training scholarships to aspiring athletes. These two guys won those spots and we're very excited to watch them progress over the next year. When you see them around the gym say hi!
There are a lot of youths out there who never get the chance to experience high quality strength and conditioning training. This is so unfortunate.
Proper training can add an incredible amount to anyone's life, but young people have an especially amazing opportunity because they adapt to training so rapidly at that age. When they learn to move properly and take the time to develop their physical capacities the amount of rapid progress they experience is pretty insane. I think most of us who started proper training later in life wish we had a time machine so we could go back and start earlier.
These guys have that opportunity.
To date we've had incredible success getting young people stronger and faster and we are stoked to be able to offer Abdul and Amin training scholarships for 2013-2014. We'll also be giving progress updates every 6-8 weeks so everyone can follow along with how their training is going.
Our plan is to expand our youth scholarship program so we can help more and more kids.
For anyone who wants to sponsor or partially sponsor a new youth athlete, please get in touch. We spend a lot of time and resources on their coaching, program design and nutrition to make sure they have ever resource available for optimal development. Every little bit helps.
You can sponsor an athlete for $115/mo or contribute an extra $15/mo that we'll put towards their training. All funds go directly to supporting the training of the athletes.
[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: skip, row, airdyne or run, then 2-3 sets of: 1min/side quad roll out + 1mins hamstring/groin flow + 15 shoulder pass throughs [/tab]
[tab title="Group Metcons"] Monday TRAINING: In teams of 2, complete 6 sets each: 3 man makers + 12 box jumps (step down). Alternate each round.
Tuesday TESTING: Jackie. Compare to June 3 2013, Aug 27 2013 for time: 1000m row + 50 thrusters (45lb/35lb) + 30 pull-ups
Wednesday TRAINING: 15mins for quality: 3-6 keg ground-to-overhead (or sub heavy med ball) + 20sec airdyne full out + max tempo push-ups + 5 tall box jumps as explosive as possible (step down)
Thursday TRAINING: 2 sets: 4mins amrap airdyne 15cals + 20 KB swings to chin. Rest 2mins. 4mins amrap 15 wall ball + 30 double unders. Rest 2mins
Friday TESTING: Fright Night Lights #12
Saturday TRAINING: 4 sets: 30sec airdyne. Rest 60sec. 30sec battling ropes. Rest 60sec. 30sec max thrusters @ 45% of best push press. Rest 60sec
*keep effort and speed very high during the work intervals: approx 95%.
[tab title="Foundations"] Workout 1 A1. Back Squat 3×8, ramping, rest 90sec A2. Chin-ups 3x4-8, rest 90sec B. 3-5mins double under practice C. Group Metcon
Workout 2 A. Bench Press 3×3 ramping sets, then 1xmax reps @ 80% of best set of 3. B. Bulgarian Split Squat 3x10/side with 3sec lowering phase. Rest 30sec between sides C. Group Metcon
Workout 3 A. 3 sets, rest 60sec between exercises: RDL 10reps + max tempo push-ups B. 2 sets, rest 30sec between exercises: 15 front step-ups + max tempo ring rows. C. Group Metcon
Workout 4 A. 3 sets, rest 45-60sec between exercises: 2 heavy TGU/side (go heavy) + L-sit bent-knee-to-extension (or try pull-overs of bars) + dumbbell bench press 10-15reps + 15-20 tough KB swings to chin level. B. Group Metcon
[tab title="Training - General"] Week 2: Squat frequency is highest this week (3 times), it will drop back to twice next week. Intensity (the load on the bar) should be low enough the trainees can focus on mastering the technique. Stay on top of your mobility work this week with the volume of squatting. That means keeping you glutes, quads and calfs loose with self massage and stretching.
You will have enough time to complete all of these workouts, but you'll have to be watching the clock and staying on top of your sets.
Workout 1 A. Super Squat mobility prep. 90sec/side B. Squat 2x3@80%, 3x2@85%, rest 1.5-2min C. Group Metcon
Workout 2 A. Bully stretch 2x45-60sec/side B. Bench 4x4@83-86%, rest 1.5-2min C. 2sets: 5-8 pullups + 10-12 GHD situps (weighted if possible), no rest D. Group Metcon
Workout 3 A. Super Squat mobility Prep. 90sec/side B. Back Squat 3x3 @ 83-86%, rest 2-2.5min C. DB Bench 3x12-15, rest 60-90sec D. Group Metcon
Workout 4 A. Super Squat mobility Prep. 90sec/side B. Back Squat 3x5 @ 75%, rest 90sec C. Barbell complex: perform 2 front squats + 2 push presses: work up to a heavy set, rest as needed. Do not miss. D. Barbell Row 4x8, rest 60-90sec E. 5min DU practice OR accumulate 100 DUs in as few sets as possible
Workout 5 A. 8mins AMRAP: one even mins perform 1-3 HSPU and on odd mins perform 3-5 handstand shoulder touches per side. If you are unable to do one accumulate 20-30sec of handstand hold per minute B. 3sets: max ring dips (or accumulate 30-45sec in ring support hold) + 20-30sec L-sit. Rest as needed C. Group Metcon
[tab title="Training - Olympic Lifting"] WEEK 2: We continue with technique emphasis on the snatch and clean & jerk. These reps should feel smooth, fast and fall into the category of 'deep practice' - in other words you want to be thinking about the kind of movement you're trying to achieve and focusing on correcting technique problems as the number 1 priority.
Otherwise make sure to push the OH squat and back squat workouts as aggressively as you can with optimal form.
Workout 1 A. Snatch technique practice. Hang snatch + Full snatch. 60-70%. 12 sets EMOM B. OH Squat 3x5 (try to beat last week), rest 2mins C. Group Metcon
Workout 2 A. Squat mobility 3-5mins B. Back Squat 1@90-95%, then 1xmax reps @ 80% C. Group Metcon
Workout 3 A. Power snatch from block 4x2@70% B. Clean and Jerk technique work 8x1@70% C. OH Squat 4x1-2
Workout 4 A. Squat mobility 3mins B. Back Squat 3x1@90%, then 5x2@75% EMOM for speed C. Group Metcon
Workout 5 A. 4 sets, 2-5 HSPUs + 10 GHD hip extensions + 4-6 tempo pull-ups + 45sec weighted front plank. Rest as needed B. Side laying DB external rotation: 2x10-15 C. Group Metcon