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The goal of the U-Strength Class is to build strength, i.e. the ability to produce force against an external object, in an efficient and effective 1-hour class. Side effects include improved bone density, increased lean muscle mass, reduction in body fat percentage and most disease risks. You will look better, be more capable and as Mark Rippetoe eloquently put it, “Stronger people are harder to kill than weak people and more useful in general.”

A training block is a specific training plan for a specific period of time. Training blocks can vary in duration. Our first block will last one month. Each block, we will train the legs (squatting or lunging movement), hips and back (hinging movement) and shoulders, arms, chest (pressing & pulling movements). Using basic barbell movements economically trains the entire body affecting the most muscle mass, with a load the produces incremental and tangible increases in strength through the largest effective range of motion. We can rotate exercises as well as sets and reps regularly to continue to drive progress.

This block of training will use the back squat, deadlift, press and bench press as our core lifts. Auxiliary movements include single leg deadlifts and squats, good mornings, various rows and chins, tricep extensions, push-ups and core work. We will train these movements for the next four weeks in order to obtain a baseline of proficiency and make measurable progress before rotating in a new set of exercises. The core movements will start with sets of 8 in week 1, with decreasing reps and increasing weights the next 3 weeks. The auxiliary movements will follow a similar pattern. Auxiliary work is done at a faster pace to concurrently improve conditioning, but not so fast that one significantly compromises technique.

Depending on which classes and how many times a week you attend, you will squat twice a week and deadlift once a week, and alternate your pressing and bench pressing each session.

E.g.

Week 1
Day 1 (Mon or Tues) – Squat, Press, Auxiliary work
Day 2 (Wed or Th) – Deadlift, Bench Press, Aux
Day 3 (Fri) – Squat, Press, Aux (different than day 1)

Week 2
Day 1 – Squat, Bench, Aux
Day 2 – Deadlift, Press, Aux
Day 3 – Squat, Bench, Aux

Look forward to great strength gains over the next four weeks!

San Antonio Yoga Classes

Steve Falk co-owner The Union