Tactical Strength Challenge Prep - What to Expect

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IT’S GO TIME, FUELHOUSE TRIBE!

 

We’re rolling into another season of training for the Tactical Strength Challenge - which means our programming is changing to focus on some different specifics. Whether you choose to participate actively in TSC (hint hint, we think EVERYONE should) or if you’re just along for the ride, here’s everything you need to know to make the most of your FUELhouse time over the next 12 weeks.

 

What is the Tactical Strength Challenge?

The TSC is a one-day, worldwide event (April 14th) where people gather at various host gyms and try and set new personal bests in three different areas:

  1. Deadlift (Maximum Strength/ Absolute Lower Body Strength)

  2. Pull up or Flexed Arm Hang (Bodyweight Strength/ Absolute Upper Body Strength)

  3. 5 Minute Kettlebell Snatch Test (Strength and Endurance)

 

This April will be our 6th time hosting the Tactical Strength Challenge, and it’s become hands down our favorite day of the year. We LOVE watching our people work hard in preparation, cheer each other on, and achieve new personal bests all in one amazing morning. You can read more about the Tactical Strength Challenge here.

 

But I’ve NEVER done a deadlift, pull up, OR snatch! Is this the right challenge for me?

No worries! We’ve got you covered. Whether you’re brand new to FUELhouse or you’re a repeat TSC-er, we’ve got programming ready to meet you where you are and help you make strides to improve and enjoy your TSC experience safely while pushing yourself *just a bit* outside of your comfort zone. In our years of experience, we’ve found that nothing aids progress like focusing your training/workouts on a short term goal. And while the TSC is a worldwide “competition,” here at FUELhouse we prefer to think of it as a competition against ourselves, aiming to be just a bit better than we were yesterday.

 

OK, I’m in! How will we prepare?

Whether you sign up for TSC or not, the next 11 weeks will help improve your overall strength, bodyweight endurance (pull-up and push-up skills), and cardio capacity. If you're not sure how to structure your week to best fit your goals, just reach out to a coach and we'll help you out!

 

Here’s a bring summary of what to expect in classes.

The first 3 weeks of our cycle (beginning Monday, January 29th) will be spent feeling out this new format, getting to know movements, and prepping our bodies for the 8 week "prep" cycle that will culminate on TSC day (April 14th). The prep cycle is designed to work us up to a new personal best in our 1RM deadlift, pull-up, and KB snatches...so if you’re not choosing to participate in TSC, you can work on volume and technique if you’d prefer, rather than peaking to a new PR. We're doing a few things differently this time around - for example, adding more specific pullup progressions and a second day of deadlifting -- and we always appreciate your feedback on how you're feeling and how your body's responding to the training stimulus.

  • MONDAYS - SnowStrong format continues in all classes, focusing on:
    • Deep hip, knee, ankle and core  strength and stability
    • Balance, agility, and plyometric strength using single side work and movements inspired by prehab/rehab to keep you in tip top shape
    • Picture agility ladders, landmine deadlifts/rotational presses,  upper and mid/back strength, sled pushes, etc!
  • TUESDAYS  -
    • Kettlebell Conditioning: Simple and Sinister programming focusing on single arm swings and Turkish Get-Ups, beginning to add progressions toward achieving your kettlebell snatches or improving technique/moving up in weight. Alternate weeks will incorporate lots of double bell work, pressing, and Original Strength inspired movement flows to help you shake off any creakiness/soreness!
    • Barbell Strong: Barbell Bench Presses and Strict Presses, with accessory work focusing on shoulder stability and additional opportunities to work pullups. Lower body accessory work will be programmed to ensure you're fresh for the following day.
  • WEDNESDAYS - DEADLIFT DAY! We'll spend our first three weeks (Phase 1) getting used to barbell deadlifting with purpose and, if it's appropriate, setting a training max that will then help guide our progression towards a new PR at the Tactical Strength Challenge! Accessory work will include lots of pulling/pull-up variations and core work, finishing with 12-15 minutes of metabolic conditioning. If you're not planning to participate in TSC, not to worry, you'll still be deadlifting but with a different, more generalized rep scheme.
     
  • THURSDAYS - Thursday classes will be a great way to get some active recovery from heavy deadlifts by moving your body rather than just crashing on the couch. 
    • Kettlebell Conditioning: Rotating weekly with Tuesdays, expect double bell work, pressing, and Original Strength inspired movement flows to help you shake off any creakiness and prep for Friday, alternating with Simple and Sinister programming focusing on single arm swings and Turkish Get-Ups, beginning to add progressions toward achieving your kettlebell snatches or improving technique/moving up in weight.
    • Unconventional Conditioning with Coach Tiff at 5:30pm would be a GREATTTT class to take on Thursdays too!  This class really loosens up the joints while you work across all planes of movement with maces, clubs, ropes and sandbags!
  • FRIDAYS - Focusing on progressive pull-up strength to help you improve, whether you're a pull-up master and just want more reps, still training to get your first pull-up, or are opting to focus on the flexed arm hang (psssst we'll be posting progressions for you to follow based on where you currently are, so keep an eye out!) accessory work will include squats (barbell, double kettlebell, or goblet) to compliment our deadlift day while building super strong cores and upper backs. We'll also finish Fridays with 12-15 minutes of metabolic conditioning and should have plenty of time for mobility work and a cool down.
     
  • SATURDAYS -
    • Gym Class Heroes (8am and 10am) will still be fun partner/team based conditioning.
    • Barbell Strong (9am and 11am) will focus on deadlift technique (for those that need extra practice) and variations (for those that have reached sticking points and need to push through them to improve). You'll also have the opportunity to make up missed snatches and/or pull-up work from the week if needed.
  • SUNDAYS -
    • Gym Class Heroes (8:30am) will be fun, partner/team based conditioning circuits
    • YOGA AT 9:30AM IS HIGHLY RECOMMENDED.

Throughout this cycle, aside from training in classes, we’ll be posting special kettlebell snatch workshops with Coach Jeff and Coach Molly to hone technique.  We also offer 30 min Tune Up sessions ($47) with any of our coaches to drill technique with homework!  If you’re working on deadlift technique we highly recommend booking a tune up session with Coach Meg or Coach Kiel OR coming to weekend Barbell Strong classes.

I’M SO IN, THIS IS AMAZING - HOW DO I SIGN UP?

REGISTER RIGHT HERE and make sure to choose FUELHOUSE as your host facility! It costs $30 to compete, and the official event tee or tank will be included for FREE for all who register prior to February 28th.

We can’t wait to get strong with you over the next 3 months!

STRONGLY YOURS,

Team FH

 

Posted on January 31, 2018 .