Baseline

Goodbye Bedrock

Four weeks of the Bedrock Training Cycle have passed. In that time, you have reintroduced external resistance into your training regiment. The gym has been open and some normalcy has returned to your training. The barbell, dumbbells, kettlebells and all the things you love to hate have put the work on you! If you have stayed consistent throughout this cycle then you would note that not only have you felt better but all your strength hasn't escaped you like you believed initially. The question is, what's next? From here what's the next approach? A responsible approach. 

The Next Step

Baseline consists of a two-week transitional phase into our Conjugate System. That totals 8 weeks slowly working into our "Normal." During this two week period we will introduce the Maximal Effort Method back into our regiment. It's time to load up the bar and strain. Our bodies have slowly and progressively moved into heavier weights each week so our preparedness should be ready.

The Maximal Effort Method means to move heavy weights as powerfully as possible. Building up to a 1 rep max variation. This is essential to making sure we build that "Hard to Kill" body we need. Our three main compound movements (Squat, Bench Press, Deadlift) will be pushed to 1 rep maxes. This will also give us new baseline numbers going forward. As alot of our accessory movements are based upon percentages of our 1 rep maxes it is essential to bring these analytics back into our program. 

During this two week period we will also look into some conditional tests so that as athletes we are seeing improvement in our GPP as well. Expect to see Time and Rep tracked workouts throughout your week. Do your best to push as hard as possible. Creating complete athletes is what Black Sheep is all about. Approach these blocks with the same intensity as you do our 1 rep maxes. 

How Do I Prepare?

Hydrate properly: Make sure that you are taking in plenty of water. The weather is unforgiven and the work is content. To perform at your very best you will need to stay properly hydrated. 

​Eat well: Don't eat junk. Make sure the food you are eating is FUELING and not just FILLING you. Plenty of Healthy Proteins, Fats, and Complex Carbohydrates. 

Rest: Getting good quality sleep is huge. Unfortunately, it is one of the most overlooked facets of a good recovery program. Get your sleep so that you come in ready to crush the tasks before us. 

Know: Know the purpose of the day. Mentally prepare for what you are doing and what it is doing for you! 

Mobility: Do your ROMWOD. Stretch daily. at least 10-12 minutes per day. This will help improve your range of motion as well as your recovery!

**MEMBERS contact us for access if you are having trouble. 

In closing

It's your time to reset or begin your strength journey. Bring the correct attitude and work your ass off. The rest is awaiting you.

In Strength,
Dan