April is upon us at BellHaus Fitness! This month, we are going to be finishing up our second round of Wendler's 5/3/1 before transitioning into a different program. We are going to start a 2x5 split, where we will be doing an A/B split program. That means that our strength days will be comprised of two lifts per workout, alternating between the two strength days. This program will take us through the next couple of months, and while the main lifts will remain the same we will be adding in variation through our assistance work.
In conditioning classes, we have seen a great response to our AMQRAP (As Many Quality Reps as Possible) workouts from members. The biggest thing we have noticed is the way that our athletes are able to push themselves without sacrificing the quality and merit of the movements. As we approach the summer months (and as many start getting ready for pool season), we are going to start adding in more ballistic movements to help burn calories. In particular, that means more snatching!
Looking forward to this month and all it brings. Stay strong!
Member of the Month: Adam Jennings
1) Even with all your endurance training, we still see you at least 3 times per week in the gym. What is it that keeps you coming back every week?
For a few reasons...
2) What movement is your favorite when it shows up in workouts? How about least favorite?
Favorite hands down is bench press! Least favorite is wide grip clean and press (it’s just awkward).
3) Now, it's obvious that the rhythmic music of Shakira is known to improve weights lifted during a workout, but what other types of music or artists are your go-to for getting pumped up?
You’re spot on with that one. Although 90% of my workouts are powered by "My Hips Don’t Lie" on repeat, I typically like alternative rock for my workouts. Lately, it’s been AJR and Des Rocs.
4) What are the biggest benefits you have seen from working out and adding strength training alongside your endurance work?
During my Ironman 70.3 this year, I was on track to nearly match my pace from last year. However, I trained 1/2 as much and never sustained an injury. Very different from my previous seasons, where I was almost guaranteed to be out with an injury at some point. Adding in strength training has definitely made me more resilient!
5) Not everyone may know... you just competed in a Half Ironman this month, are a doctor, and have 4 children. How do you manage to make time for training, and what makes it a priority?
My wife and I have a pretty good system worked out. She competes in triathlon as well. We trade off working out and watching the kids. This lets me have a reasonable amount of time every day to workout. Also, you just have to prioritize it and realize you will feel better if you get your workout in.
Overall, I enjoy feeling strong and also not having my gut flop over my waist band. I think it improves my mental clarity as well for being a doctor. If I don’t workout before taking care of people, I don’t feel quite as sharp. I think working out helps me take care of my self, so I can take better care of my family and my patients.
Specialty Programming: Press-A-Lot
For those of you who may not know, Coach Matt has been piloting a bench press program for the past 12 weeks in preparation for the introduction of Press-A-Lot. This program consists of progressive bench press workouts at a higher weight percentage (approx. 80%). Volume scales, increasing from 72 reps in the first week up to 180 reps by the end. This not only boosts strength noticeably but also supports muscle growth due to sheer volume.
We are now ready to bring this program to you! For our current members, this 10-week program is available for $100. This includes open gym access, giving you the freedom to come in during any class time during the week, and we will come together on Saturdays for a group workout. It will also include a shirt for the program, celebrating your accomplishments throughout the 10 weeks.
For those who are not current members, this program is also available with a few different options. If you are looking to join BellHaus Fitness, specifically for this program, you can participate for $250. This will include the same 3 workouts per week, with open gym and access to the group workout on Saturday, along with one conditioning class per week to compliment your strength efforts.
If you already have a gym you frequent or don't have the ability to participate within existing class times, we also offer specialty programming to do on your own. This will involve a quick meeting with a coach, either in person or over the phone, to gain a better understanding of the workouts and to learn what to look for, as well as weekly check-ins from your coach. This option is available for $100 for the 10 week program.
If you have any questions or want to know more about Press-A-Lot, please reach out to us for more information.
Clash of the Barbarians: Results
Please join us in wishing our BHF Barbell Club congratulations on their recent successes at the USPA Texas Clash of the Barbarians powerlifting competition last month. Coach Lauren, Kathleen, and Jill each earned a gold medal, winning first in their respective divisions, setting PRs across the board. Kathleen also set Texas State Records in all three events and total in the Masters division. Congratulations, ladies!