Hey Jason, hope you’re doing well.

I’m making your SPB elements my main focus right now, and I was curious what kind of strength work you’d recommend to complement that practice. Thank you for your help.

Hi Taylor,

All is moving well here thank you! It's great to have all the VRL updates this year in place to share with all. Very excited about & satisfied with that.

Great to hear you're dialing-in focus with the SPB programming! It's a great one and I hope to get a new revision for it prepared before the end of the year. It can keep serving for a lifetime!

If you're keeping the main emphasis on those dedicated mobility sessions, my advice is to have one or two other sessions per week focused developing on specific strength-skills. For appropriate choice according to "where you are" and guidance here, consult the 'Skill Trees': https://www.movemorevrl.com/the-vrl-skills-trees

I would propose 2 choices:

OPTION 1: A single strength session practicing 3-4 main UBS & 2-3 LBS strength contexts. For UBS this can be a BAS horizontal push & pull + SAS pull flexion & SAS push extension project, with preparation including some SASS work 2-3 exercises. For LBS it can be a unilateral squat + a hinge context, then you can also add some elasticity work e.g. jumping contexts and then some core work. Practice 1-2x per week (there is a lot of lower-body work in the mobility program, which is also a type of strength work, so you don't need so much in the lower-body program.

OPTION 2: If you want greater focus & shorter sessions, you could split UBS and LBS into separate sessions for a minimum of 1x per week each.

Let us know which option you're more oriented toward and, if you propose the projects you are thinking of working on and construct a short program for yourself, I can check it over.

Happy programming my man!

With loyal strength,

J