2023 RCCF In House Open Competition
Hey Guys! Are you excited for the Open 23.1?! We start our friendly competition tomorrow (2/13/23) so take a look at how to earn points and let's have some fun!ALSO- if you do not see your name on a team, let us know and we can get you taken care of immediately. Stronger together,The RCCF Staff & Coaches ...
MURPH 2022
Our RCCF Murph 2022 event will be on May 28, 2022 @9AM. Check out our eventbrite page for all of the details! rccfmurph2022.eventbrite.com ...
Maxing Out: Setting yourself up for a PR
This week we've been maxing out on quite a few lifts, so I wanted to provide some information and tips to help you reach that PR goal you have in mind! A large majority of lifts are missed because people don't take the time to set up properly. You may set your hands and feet, but what is your mind doing? Ideally it will be calm and focused, which can be accomplished by focusing on two things: Self Talk and Mental Imagery (Level II: Preparatory Skills of the Performance Pyramid). Performance Pyramid of the Nine Mental Skills. Ohio Center for Sport Psychology, developed by Jack J....
WENDLER STRENGTH PROGRAM
This is a simple, but very effective program that will get you STRONGER! When you start this program, you will need to find your 1RM on each lift if you do not already know your numbers. The programmed weights are based on the % of your 1RM. BACKSQUAT: MONDAYSTRICT PRESS: WEDNESDAYDEADLIFT: FRIDAY Week 1 Week 2 Week 3 Week 4 Set 1 65% x 5 70% x 3 75% x 5 40% x 5 Set 2 75% x 5 80% x 3 85% x 3 50% x 5 Set 3 85% x 5+ 90% x 3+ 95% x 1+ 60% x 5 If you would like more direction on how to implement this program into your training, get with a coach. For more...