Workout of the Week #31

Welcome to workout of the week number 31. This time we have a 5-Day Surf Down The Curve program.

What is surf down the curve?

If we remember, we had in workout of the week number 19, a 5-day surf the curve program, and I introduced the idea of the force-velocity curve and the different efforts along the force velocity curve. So similarly our training goal is to maximize power by targeting all areas of the force-velocity curve.

The training variables.

We train with 0 to 97,5% of the 1 RM. So that’s almost all possible percentages that are out there, and quite a large range. Our maximum effort we do 92,5% to 97,5% of the 1 RM, the dynamic effort 60 to 70% of the 1 RM, the ballistic effort 10 to 30 % of the 1 RM, and the plyometric effort 0 to 5% of the 1 RM.

The repetition range, for the maximum effort we do singles, for the dynamic effort 3 to 4 repetitions, for the ballistic effort 4 to 6 repetitions and for the plyometric effort 4 to 6 repetition.

The training exertion is near-maximum for the maximum effort, for the dynamic effort is a medium exertion, and the ballistic effort and the plyometric effort it’s a light exertion.

If we look at the training effort we just said it maximum effort, dynamic effort, ballistic effort and plyometric effort.

And let’s have a look at the exercises. They are based on the fundamental movements, hinge, squat, push and pull, and we see that when we go into the program, that each movement pattern from hinge to squat double-legged and single-legged, push and pull is dedicated to one day.

So the exercise order.

Last time I introduced that we work in complexes, where we combined the maximum effort and the ballistic effort, and the dynamic effort and the plyometric effort. This time, as I said, we surf down the curve, so we do maximum effort first, then dynamic effort, then ballistic effort and then the plyometric effort.

Let’s have a look at more training variables.

We train 5 days a week, it is a station training, so no more complexes, we finish one effort, move to the next effort, and so on.

The training split is a movement split, I just mentioned hinge, squat, push, and pull, and the squat is divided into double-legged and single-legged.

So how does it look?

Let’s have a look and jump inside the workout.

So here we are inside of our workout, you download that program, you get an overview what it is about, a table of content, the weekly overview. Here you can see day one is the hinge pattern, day two is the push, or pushing pattern, day three the squatting pattern, day four the pulling pattern, and day five the single-legged squatting.

So how does it look?

Workout number one, the hinge pattern. We start with the heaviest effort, so the maximum effort and we do a regular deadlift, followed by a Deadlift band-resisted, followed by kettlebell swings, followed by a medicine ball scoop. And then you can see here 1, 2, 3, 4 on the side, so that means it’s a station training, you finish all your sets of this three sets of one repetition at 92.5% of the deadlift, before you move on to three sets of three repetitions or 60% at the deadlift band-resisted, then you go to three sets of four at 20% for the kettlebell swings, and then three sets or four repetitions at 2% of the medicine ball scoop.

Last time I outlined, that all these percentages here are based on the deadlift 1 RM, so if you see here 2%, imagine you can deadlift 200 kilos, then 2% would mean 4 kilos for the medicine ball scoop.

And then we go to workout number two, the push pattern, here also here it’s based around the bench press, so everything we do is based on the bench press 1 RM, and again 1, 2, 3, 4 on the side means a station training, finish one exercise move to the next and we see the same set and rep scheme as we saw in the first workout. So three sets of one at 92.5%, and three sets of three at 60%,  three sets of four at 20%, and three sets of four at 2%.

And if we go to workout number three, the squat pattern, again we do the back squat, then we do the box squat band resisted, then we do jump squats and then the counter movement jump box jumps. So all similar biomechanically similar movements. Same here three sets of one at 92.5%, three sets of three at 60%, three sets of four at 20% and then four repetition for the CM box jump means it’s body weight.

Let’s go to workout number four, which is the pull pattern, over here I’ve changed it slightly to the other surf the curve workout, just to have some variation in there, but you can certainly vary the exercises. This time I’ve chosen the bench row as the main exercise, so we do bench row as the first exercise, then the bench row band-resisted, then we do the Clapping pull-ups, it’s either bodyweight, or if you need further assistance use bands, and then and we do the medicine ball slam, and also here we do three sets of one and 92.5%, same set and rep structure as in the previous workouts, then three sets of three at 60%, three sets of four for the Clapping pull-ups, and three sets of four for the medicine ball slam.

And then we go to workout number five, the single legged squat pattern, so I might get some questions here, the single-legged leg press, essentially for me is kind of a squat pattern, so instead of the bulgarian split squat, which I used in the other five days surf the curve program, I’ve chosen for the single-legged leg press, then we do the single-legged leg press band resisted, the single-legged leg press throws, and then the single-legged counter movement box jumps. And also here, we see our three times 1 at 92.5%, 3 * 3 at 60%, 3 * 4 at 20% and 3 * 4 with bodyweight for the jumps.

And if you download that program, you get a glossary of the terms, you also see the RPE and the descriptor, you can read a bit about me, you see testimonials of my athletes or for my former athletes, and then last but certainly not least you can get a chance to subscribe for the membership.

So let’s move back and finish off this presentation.

So what are the next steps you?

You download the workout PDF, then you join the membership, in the membership you get the full four week training program, this was just the first week, but the four-week training program is periodized and then you like and subscribe to the channel, so here you see it you can grab all the workouts by following the link on the top left you get a chance to subscribe and you can see the previous workout as well I see you in the next week with our next workout.