To finish off June's focus on improving aerobic capacity, we will be repeating that fun 20 minute conditioning test tomorrow. The aim is obviously to beat your 5th June score so we would recommend to have that distance in mind before you begin.
This month we are going to go a bit heavier. Our high level focus will be on what are commonly known as the 'slow lifts' ie the deadlift, press, squat & bench.
This will see a minimum of 2 'heavy' days appear in our program each week, one being traditional in nature and focused on the above 'slow lifts', with the other day in a hybrid structure involving an olympic lift derivation or similar movement variation.
So for example this week we will be deadlifting on Tuesday whilst on Friday we will pairing a heavy thruster with bar muscle ups or a similar gymnastic pulling movement.
Always keep in mind that the word 'heavy' is a relative term. As long as everyone is lifting a load relative to their own capacity, we will all see the benefits of lifting heavy i.e increased strength & power.
If performance or competition is your goal, being stronger and more powerful will carry over to every workout. Not only can you lift more absolute weight but other activities will feel easier as you will have lowered the relative intensity of each rep due to your increased strength.
For most of us though, lifting heavy is not about competing or getting 'swoll.' Consistently lifting heavy relative to your capacity is about improving our overall fitness, being able to safely perform life’s daily tasks and counteracting the estimated 3-8% loss of muscle each decade after the age of 30 which unfortunately for me, these decades are mounting up!