6-Weeks of Posterior Chain Power. An excerpt from ‘365 jours de courbes à venir: 365 Days of Building and Accentuating the Female Form.

Phase II/II is an six-week excerpt from the ‘Curves Ahead’ (courbes à venir) program for increasing lower body, posterior chain and upper body strength. The program’s overall goal is building and accentuating the female form (men will also benefit immensely) with an ancillary emphasis on improving isometric capacity. Hot vinyasa yoga sessions (hot preferred, although not-hot is ok) are integrated into the weekly schedule with progressively increasing frequency. As the deload period before CaV II/III approaches, lifting sessions become less frequent and yoga becomes more so. The challenging finale of II/II is a flurry of 5 consecutive days of yoga. Apply the strength, power and control you’ve developed weight training to purposeful and precise movement. Develop mental resilience, muscular flexibility and strength by enduring static yoga positions (isometrics) with the acute fatigue from a recent leg workout. Not to mention its numerous stand-alone benefits of, you’ll learn to practice yoga as a valuable counterpart to weight training.

Week 1

Day 1: CaV 2.2A: Quadriceps, Glutes, Hamstrings & Core

Day 2: Rest & CaV 2.2M: Daily Maintenance

Day 3: CaV 2.2B: Hamstrings, Glutes, Quadriceps & Core

Day 4: CaV 2.2C: Upper Body Push-Pull

Day 5: Rest & CaV 2.2M: Daily Maintenance

Day 6: CaV 2.2D: Quadriceps, Glutes, Hamstrings & Core

Day 7: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Week 2

Day 1: CaV 2.2A: Quadriceps, Glutes, Hamstrings & Core

Day 2: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Day 3: CaV 2.2B: Hamstrings, Glutes, Quadriceps & Core

Day 4: CaV 2.2C: Upper Body Push-Pull

Day 5: Rest & CaV 2.2M: Daily Maintenance

Day 6: CaV 2.2D: Quadriceps, Glutes, Hamstrings & Core

Day 7: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Week 3

Day 1: CaV 2.2A: Quadriceps, Glutes, Hamstrings & Core

Day 2: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Day 3: CaV 2.2B: Hamstrings, Glutes, Quadriceps & Core

Day 4: CaV 2.2C: Upper Body Push-Pull

Day 5: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Day 6: CaV 2.2D: Quadriceps, Glutes, Hamstrings & Core

Day 7: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Week 4

Day 1: CaV 2.2A: Quadriceps, Glutes, Hamstrings & Core

Day 2: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Day 3: CaV 2.2B: Hamstrings, Glutes, Quadriceps & Core

Day 4: CaV 2.2C: Upper Body Push-Pull

Day 5: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Day 6: CaV 2.2D: Quadriceps, Glutes, Hamstrings & Core

Day 7: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Week 5

Day 1: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Day 2: Rest & CaV 2.2 Daily Maintenance

Day 3: CaV 2.2A: Quadriceps, Glutes, Hamstrings & Core

Day 4: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Day 5: Rest & CaV 2.2 Daily Maintenance

Day 6: CaV 2.2B: Hamstrings, Glutes, Quadriceps & Core

Day 7: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Week 6

Day 1: Rest & CaV 2.2 Daily Maintenance

Day 2: CaV 2.2D: Quadriceps, Glutes, Hamstrings & Core

Day 3: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Day 4: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Day 5: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Day 6: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Day 7: CaV 2.2M: Daily MaintenanceHot Vinyasa Yoga

Further Reading

Each workout stands apart from an otherwise straightforward strength training program, notwithstanding the significant influence of Bret Contreras’s (1) excellent posterior chain progressions, by containing at least one Bruney Neuro Tri-Set (2). Neuro-sets have 3 exercises performed as a superset with no rest until all 3 are complete (ok, very minimal rest in moving from point A to B). The first exercise is performed slowly in both concentric (~up) and eccentric (~down) portions. The second is an explosive movement and the third an isometric hold.

The contrasting tempo in a neuro-set is designed to sequentially activate slow twitch motor units, followed by fast and rounded out with a brief, intense isometric contraction. While Bruney envisioned these type of sets being performed with kettlebells, courbes à venir has adapted the style with a more traditional dumbbell-barbell gym environment in mind. Many of the principles of the neuro-set are commonly used and can be found in the concept of finishing sets (see German Body Composition Intermediate A2 and B2), although the Bruney neuro-set gives a larger and more formal context to utilize tempo contrast.

References
  1. Strong Curves. Bret Contreras and Kellie Davis. Victory Belt Publishing 2013.
  2. Neuro-Mass: The Ultimate System for Spectacular Strength. Jon Bruney. Dragon Door Publications 2013.

5 thoughts on “6-Weeks of Posterior Chain Power. An excerpt from ‘365 jours de courbes à venir: 365 Days of Building and Accentuating the Female Form.

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