Solcana blog

Programming Update

Hello everyone! Coach Jerik with a quick programming update.

Let’s face it: 2020 has been unpredictable. This will potentially continue into 2021. From a programming perspective, this can be difficult because it makes it hard to work toward a big, overarching goal. There’s nothing more frustrating than putting in a bunch of work toward something, only to have the gym have to close again. Here’s hoping that doesn’t happen again!

The wildness of 2020 combined with the holiday season works out: The beginning of the year is always a great time to start fresh. For the first several weeks of indoor classes, we will work at building up some of the capacity with a barbell that we may or may not have lost. If you’ve been hitting it hard in your home gym the whole time, fear not: We’ll still be moving you within ranges that will help you maintain and even gain strength.

The main builder of technique and of strength is lots of high quality reps. We’ll be doing lots of them! Take this time to perfect your form. Something feels wonky? Maybe you’ve always wondered about something like, for example, what kind of squat stance is best for you. Now is the time to talk to your coach and mess around with perfecting all the nitty gritty details.


Here’s a rundown of what you can expect in January and February:

Monday Squats. Lots of pauses and tempos. Expect challenging variations that reward good positions!
Tuesday Push Press. A powerful overhead variation that helps teach us to be EXPLOSIVE.
Wednesday Power Cleans. More explosive movement, this time coming from the ground. Our posterior chains are going to love it.
Thursday Squat/Bench. Let’s do both on this day! High rep squats (front and back) and high rep bench press. Big muscles are strong muscles. Let’s grow ’em!
Friday Deadlift. The deadlift is unique in that it’s much more taxing than other lifts. High rep sets of the deadlift tend to have a form breakdown late in the set. Low rep ultra-heavy sets can suffer this same problem. We will be aiming for the sweet spot of 4-6 beautiful reps with a heavier bit of weight.
Saturday Power Snatch. Are your traps ready for this? The answer is yes.


Sprinkled throughout we will work on gymnastics movements such as: Strict toes to bar, handstands, and pullups. Along with this will be all sorts of accessory work to compliment the big compound movements we’ll do each day. Now that outdoor classes aren’t taking place, we’ll have access to a wide array of new tools like dumbbells, kettlebells, medballs, etc. Lots of fun possibilities. ENJOY.

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