BCX: Explosive Cycle
As our BootcampX Strength Cycle comes to a close, we’ve seen some impressive gains in strength. We’re so proud of our athletes. We’ll have the updated numbers of all the gains by the end of this week. As sad 🙁 as we are to see Strength Cycle come to a close, we couldn’t be more stoked to move to our Explosive Cycle. Below are all the deets.
We designed this cycle so that you maintain strength built during our recent Strength Cycle, while building speed and explosiveness through POWER moves such as the snatch, jerk, and clean. This program is made to strongly benefit the following BCX Benchmarks: 20 yard shuttle, 100m run, and the Fast Metcon, while maintaining or increasing scores in the other benchmarks. It’s also designed to maintain muscle mass & strength, while ACCELERATING fat loss. Athletes should see more fat loss than the Strength Cycle, all things equal (and even more if you eat better!)
Why Explosive? Simple. Research shows that power may be more important than strength for daily functional activities as well as maintaining muscle mass as we age. In otherwords, because science says its good for you! The increase in functional strength for daily life, coupled with the accelerating fat loss by increased work in the Anaerobic Zone (see chart below) makes this the perfect transition out of our Strength Cycle and on to bigger strength gains and greater fat loss.
Without further ado, here’s a brief overview of what to expect..
Start Run to Pavilion Green Space and do: 20 Burpees/20 Lunges (each leg)/20 Pushups/20 Situps and then finish the Olde Town lap
Study Clean bar path review
Strength 5×2 Deadlift, working up to 2 rep max
Speed EMOM 3 rep Power Clean + Front squat, 10 min
Team Ladder, 3 rounds
Partner 1: 20 Pushups, 15 burpees, 10 KB swings, 25 situps, sprint 40m
Partner 2: sprint 40m, 25 situps, 10 KB swings, 15 burpees, 20 pushups
Start 200 ropes then: 25 situps/25 burpees/25 squats/25 pushups then: 45 sec sampson stretch (each leg)
Study Snatch form
Strength 5×5 Bench Press, working up to 5 rep max
Speed Power Snatch 4×5 working up to 5 rep max
Sweat 10x60yd sprints
Start 2 Olde Town laps then: then 30 second Sampson Stretch (each leg), 10 leg kicks (each leg), 50 buttkicks, 10 mario’s
Study Jerk grip
Strength 4×5 Front Squat, working up to 5 rep max
Speed EMOM 1 rep Jerk, 10 min
Sweat Run, Start at bottom of Parker Bridge, run over & back on PATH twice
Start Run fast down to Main St/Milstead red light and back then: 10 squat jumps/50 jacks/10 pushups/50 situps then 10 leg kicks (each leg), 10 lunges (each leg), 50 buttkicks, 30 second Sampson Stretch (each leg)
Study dip, drive, press
Strength 5×5 Squats, working up to 5 rep max
Speed Push Press 5×5, working up to 5 rep max
Sweat 2 Olde Town Circuits (for time) Start at the gym, 25 Pushups @ Pointe, 25 Lunges @ the Depot, 25 Burpees @ Whistle Post, 25 situps @ Pavilion, finish at the gym
BTC Meta Cycles
Randomness in weight lifting without structure is like roofing a house before you’ve finished the foundation, it’s just dumb. Your body is a temple, and there’s a certain order in which things have to be built for the temple to stand strong. That’s why BootcampX is designed around 4 specific “meta cycles” with a focus on progressive overload across different domains.
Our meta cycles are 12 week programs that are made to immediately build that foundation (baseline barbell strength like squats, deadlifts, etc) no matter which cycle you start with, while cycling through to keep your body in a constant state of adaptation for maximum strength gains and metabolic efficiency while reducing risk of overtraining through emphasis on competition days (max effort) vs. training days (intuitive progression).
Spring – Explosive/Conditioning combined cycle (equal parts aerobic and anaerobic/ultimate for fat loss)
Summer – Explosive cycle (power/sprint heavy/anaerobic efficiency)
Fall – Conditioning cycle (metcon/distance work heavy/aerobic efficiency)
Winter – Strength cycle (barbell work heavy/strength, muscle gains)
Key to Your Success
This works. We believe in it. We’ve tested it on ourselves. It’s backed by science. It’s measured. And tracked. We have modifications.
YOU HAVE NO EXCUSES.
We’ve done all the work (Explosive Cycle is a 21 page document with links to additional resources and materials). Now it’s time for you to just do it. This program will not work if you show up 1 day a week. BUT, if you are fully committed and make 95% of these workouts (and make the right choices in the kitchen), in 12 short weeks, you’ll see dramatic shifts in your strength, endurance, and body composition. We promise.
Want to know more? Want to change your body and your life? Sign up now, and we’ll get you started.
We’re not promised tomorrow, you must start your change today.