OMNI Strength

I present to you,
the ORLANDO RUCK CLUB. 🎒
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Location: Lake Baldwin Flag Pole 🇺🇸
Start date: TBD (June/July)
Frequency: One Saturday Morning or Wednesday Evening a month 📆
Time: 1-Hour Ruck (3-4 miles)
Price: Pfff it’s free.99 🙏🏼
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All fitness levels welcome!
Bring a backpack, and some weight (10-45lbs in iron, or just creative weight: Textbooks, sandbags, bricks, etc.)
Want a challenge? Bring on the WEIGHT!
Worried about not being good enough, go light, or just come out and walk with no weight with us to try it out.
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My mission is to provide the people of Orlando the opportunity to have a place of consistent physical activity that is accessible to anyone at any level, while being able to build a community around camaraderie.
No person is left behind when it comes to bettering yourself. 👏🏼😎
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Once this kicks off, we’ll also introduce a variety of challenges for each month. Such as “Share the Load”, “Interval Madness”, “Squatty Ruck”, & more!
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Keep an eye out, as we’ll announce dates soon!
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EMBRACE TO SUCK & GO RUCK‼️
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Every minute on the minute for 4 minutes you’re doing something, then repeat it for 4 rounds. 🔥
Now get to work! 😎
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Grab a Ruck or a Sand Bag, and try it out!
Consistent pace, not a Sprint.
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Understanding the 3 Energy systems can level up your understanding of Conditioning!
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First up is the Alactic Energy System, which provides immediate energy for explosive movements such as sprinting, jumping, or throwing. This system uses stored ATP, which is the energy currency of the body, and doesn't require oxygen. However, it only lasts for ~:07-:15 seconds before it depletes.
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Next is the Lactic Energy System, which provides explosive energy for high-intensity exercises for an extended period of time, but at a cost. This system uses glucose stored in the muscles and doesn't require oxygen either. However, it produces lactic acid as a byproduct, which can cause muscle fatigue and eventually lead to exhaustion. This system generally lasts for ~:30-:90 seconds.
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Finally, we have the Oxidative Energy System, which powers endurance exercises such as long-distance running, swimming, cycling, etc. This system uses oxygen to break down carbohydrates and fats and produce energy. Although it takes longer to kick in than the other two systems, it can provide energy for extended periods of time without producing waste buildup. Typically this system can last forever if hydration and nutrition can be maintained.
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By understanding the Alactic, Lactic, and Oxidative energy systems, you can optimize your workouts and achieve your specific goals. Whether you're aiming for speed, power, or endurance, knowing how to utilize each energy system can help you perform better and reach new heights!
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Strength Training? Cardio?
Which is better?
Is there a Better?
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There’s always this constant battle of what is better industry, when in reality, people are just picking favorites.
Of course a Marathon runner is likely to proclaim that Cardio is optimal, & a Powerlifter will claim that Strength reigns supreme.
But these are biases when it truly depends on the context of the individual.
Both have their benefits, and the real question is how do we maximize both in our favor.
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We aren’t invincible, so don’t claim your workouts can make that true.🤨
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In the recent decade, many claims have been made about programs or exercises having the ability to bulletproof joints or prevent injuries.🤕
While this is all well intended, I think there’s a conversation to be had about maintaining client expectations.
To say that if I do a certain exercise or program, to then come out unstoppable, can be misleading.🫣
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So what should we say?🤷🏽‍♂️
I believe it’s something along the lines of ‘Injury Management’.
Our bodies each have individual capacities to handle stress, but when the stress is higher than our body’s ability to handle, we break, trauma happens.
Now, the severity in which that strain, trauma, or injury occurs, is dependent on how resilient or strong we are, and that’s what we train for.
So when training to manage injuries, the goal is that instead of dealing with an ACL tear, we could have a hamstring strain instead. One is less severe, and obviously preferred, than the other when push comes to shove in our sport/life.
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Now don’t get me wrong, anyone claiming to have an Injury Prevention or Bulletproofing protocol still may have an awesome Program to follow, but don’t be led to believe you never get hurt if you do it.
If you get a Hamstring strain, it’s not that it didn’t work, that program or exercise just prevented that injury from becoming more severe. 👌🏼
And that,
Is Injury Management.
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If you didn’t know,
Apple Watch has Heart rate zones. ❤️
I’ve came across a few people recently that thought about switching from Apple Watch to get a brand that conveniently presents the current Heart rate zone your in during a workout,
as well as alerting you when you transition zones in the moment.
This is just a mere how-to post on how to get there because it’s not just setup for you.
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knowing what heart zone you’re in during a work out, especially during an endurance workout can help train for different goals.
And if you’re in the wrong heart rate zone, then you’re work can be in vain.
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Hope this info helps!
Like a share with anyone that has an Apple Watch!

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🔹Are you getting the most out of your Sets?🔹
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The weights we lift need to be challenging relative to the amount of reps we’re doing.
If not, you’re likely not doing anything beneficial in regards to building strength.
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If you have a 1 Rep Max, percentage based training is a great way to find out what weights you should be using.
But is that’s not available…. ⬇️⬇️⬇️
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RPE is a great tool to use when percentages aren’t available.
This could be when 1RMs aren’t available, or for accessory lifts.
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So next time you’re lifting in the efforts of more Muscle/Strength gain, ask yourself:
“Is this a 7-10 kinda Hard?”
Or
“Is this a 1-5 waste of time?”
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🔹How to Build an Effective Workout🔹
Working out doesn’t need to be complicated. If you’re trying to get into the gym this year, either from a hiatus, or for the first time, don’t let overthinking get in the way of making it happen.
Here is a way to make 3 simple sections of a workout to plan and get more organized.
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1️⃣ Make a theme of the day based on a big main lift.
This will typically be classified as a movement (Squat, Hinge, Push, Pull) and will be a compound lift (a Multi-Joint movement). Putting this lift as the first movement of the workout to ensure it’s not affected by other fatiguing factors so you can track your progress effectively. A lot of your long term planning and stimuli will stem from this section heavily.
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2️⃣ The Accessories could potentially fill in the gaps for the theme of that day. These are where less taxing compounds lifts can be, Single joint movements for isolation or stability, core work, or mobility where needed. All of these different categories don’t need to be in there simultaneously, rather it’s more about what the individual needs relative to where they are lacking.
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3️⃣ Conditioning is purely learning how to use your the engine that is your cardiovascular system. Effectively revving the engine and expelling the waste. There’s many ways to attack this, but a simple way to start is to implement anaerobic intervals lasting anywhere from 5-15min. (Methods to look up: High Intensity Intervals; Mixed Modality Conditioning; Combination Method; ATP-PC Power Intervals; ATP-PC Capacity Intervals; Glycolytic Power Intervals; Glycolytic Capacity Intervals; and so on)
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🔹Undulating Periodization🔹
This method of Periodization involves a change of focus between variables as time within a program moves forward.
The goal stimulus can change from day to day (daily undulating periodization), week to week (weekly undulating periodization), or month to month.
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As an example, you could have a 3 week focus on intensity, then a 3 week focus on volume, followed by another focus on intensity (but more intense than the initial 3 weeks), and so on.
The whole time having an ebb and flow of the variables, still with a steady progression towards our goal.
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This method is done best with an intermediate or advanced lifter as they can easily switch gears on intensity, rather than the gradual increase of intensity of Linear Periodization.
The change in stimuli can also fight of the possibility of plateaus, not giving the body too much time to acclimate.
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The use of Undulating Periodization can also create variety psychologically, as a stimuli is frequently changing, athlete engagement can be more likely maintained.
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There’s many ways to Undulate a Program, so this may be just scratching the surface, but offering the general concept. 👍🏼
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🔹Linear Periodization🔹
This method of Periodization involves a straight progression of a variable (intensity, volume, work density, etc.) from week to week, month to month, and so on.
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As an example, if we look at intensity progressions, weights steadily and continuously increase as volume inversely decreases.
There is no waiver with the exception of possible deloads.
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This method is probably the most simple and beginner, friendly form of programming that someone could be applied to.
You do a weight this week, next week you do more, next month you do more, all until the end of wherever your program is meant to take you. (Goal, Max out, event, competition, etc)
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Some drawbacks to this style is that it’s easy to adapt to.
- Some plateaus may happen.
- The predictability can get boring
- The constant increase may hinder recovery, if the total timeline of the program isn’t long enough.
And so on.
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If these drawbacks sound too familiar, watch for next post on undulating periodization….
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Building a training plan can be complicated, and it doesn’t have to be. 😵‍💫
Periodization is just that, it’s purely the organization of your training over a period of time towards your goal.📝
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What do you organize?🗂️
Sets, Reps, Intensity, Rest, etc.
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Now how you go from A. to B. is an art.🎨
That’s where a coach comes in, each coach is an artist in the craft of Periodizing training.
Each person has their own style and thus causes different training Periodizations to be formed.
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Two common methods used are:
Linear & Undulating Periodization📈
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We’ll talk more about these two in future posts. 👍🏼
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