Samurai

PROGRAM OVERVIEW

This block is a transitional phase developed with an increased emphasis on strength and hypertrophy using foundational barbell lifts as well as various supplemental lifts. Likewise, we'll conduct a multi-modal work capacity effort once a week. There are 4 programmed sessions each week [lasting around 50-60 minutes], including 1x optional aerobic capacity session posted on the board.

Similar to the knight class of 9th century Europe, the samurai were Japanese military nobles and retainers of powerful lords or “daimyos”. Operating under the bushido code of honor and ethics, these warriors often fought in battles, worked as tax collectors, operated as bodyguards, or continued living as ronin [samurai without masters] when their masters were killed or the samurai themselves fell out of favor with their daimyo.

TRAINING CYCLE OVERVIEW

Muscular Strength/ Power

Moderately loaded exercises done at moderate volumes [reps x load], to build general strength using barbells. We'll alternate lower, total, and upper body movements for these circuits.

Hypertrophy

Unilateral exercises trained using dumbbells and kettlebells to isolate specific muscle groups as well strengthen the musculature around the joints.

Work Capacity

Hard and short repeat efforts trained to develop the lactic acid threshold. Each circuit will give you the option to run, row, ski, step, ride, and drag.

Trunk/ Durability

Development of the midsection using anti-rotation, rotation, and low back strengthening exercises.

TRAINING SCHEDULE

The fitness attributes under this cycle will not have set training days. The barbell movements will use DBM so it’ll be important to keep track of your numbers to ensure a progressive increase in the weight you’re lifting.

DISCLAIMER

The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise or nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Epoch Ascent, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Epoch Ascent, LLC and its representatives, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.