After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a hypertrophy block focusing on quality of movement and time under tension. This will build the foundation for my strength phases to prepare for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comAh, good to be back training with some weights again.
Not exactly the most exciting training, but just glad to be done pulling the sled and walking. The rest was good, but I was already getting the itch to get back and train.
I'll give a brief rundown of my planned timeline and what I am expecting things to look like as I prepare for world's.
June - 4 weeks of hypertrophy training
- No reps lower than 6
- No direct spinal loading weeks 1&2
- Weeks 3&4 begin spinal loading, no reps lower than 8
- No deadlifts
- No competition bar work
- Weeks 1&2 - 4 day split (legs, chest/shoulders, arms, back)
- Weeks 3&4 - 5 day split (legs, chest/shoulders, arms, legs, back)
As we can see, this is nothing all that exciting, but it will phase me into the strength work nicely and still provide me with the ability to train and get in some good shape before making a good strength phase push.
Once this is wrapped up, July and August will fill the foundational strength work of off season, and then I'll have time for a 10 week meet prep to ramp up for World's.
Let the fun begin.
[youtube=https://www.youtube.com/watch?v=Zwd7ws4OHTQ]
Items Used in this Training Session SS Yoke Bar
Warm Up Hip Flexor Stretch - 30 sec per leg Leg Swings (forward and side to side) - 10 each Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Goblet Squat - 10 Standing Band Crunch - 15
A1) Wtd GHR 4x10-12 + Drop set
B1) SSB Front Squats 65x8 115x8 155x8 205x8 245x5x8
C1) Tempo Goblet Squat (heels elevated) 4x15 - using a 2-0-2 tempo
D1) Walking Lunges 4x15 per leg
E1) DB Stiff Leg Deadlifts 4x12
F1) Wtd Sit Ups off GHR 4x10
