After finally getting an off season training cycle in, I am now in meet prep for WPC World's where I will be competing raw with knee wraps in the 132 pound weight class in Baton Rouge, LA on November 7th, 2016. My goal is to earn my first world championship.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comTuesday's final lower dynamic effort work was a pretty solid one. After my typical speed work, I used an idea I had after talking with Jordan Houser (former editor here at Elitefts) about circa-max training. He was asking me how I would set it up for a raw lifter. Now I know some of you might think, well why would you change the way you do circa-max for a raw lifter?
Well, to be blunt, I don't think the cycle needs to be long, two weeks at most, and I also thing that it's best to keep adding straight weight to the bar rather than overload on bands. Here I opted to use chains to prevent the grounding I've talked about in other training logs. Being raw, I still need to feel a hefty amount of weight in the bottom, and only using 40% bar weight and an ton of bands would not let me do that. Plus with two weeks out, the goal for me was to get about an opener in terms of weight on my back, but crush it. So not only am I mentally prepared, but my CNS isn't absolutely destroyed like a real circa-max phase (I ran one in undergrad after reading Louie's stuff...and I got demolished).
So that all went well, and the accessory work was pretty simple. Some Prowlin' to get a lot of blood in my glutes and hams while also keeping my heart rate up, and I was done. One more real training session left.
[youtube=https://www.youtube.com/watch?v=kFnKw5-K4c0]
Items Used in this Training Session EZ Loaders Chains Texas Deadlift Bar Prowler
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) Speed Squats vs 3 Chains Per Side 65x10 65x5 - add chains 115x3 155x2 205x2 225x2 245x6x2 295x2 335x2 355x2 380x2 - PR
B1) Sumo Speed Deadlifts 135x5 185x3 245x2 295x1 335x6x1
D1) GHR (Elevated) 3 sets, max reps
E1) Reverse Hyper 3x15 E2) Deadbugs 3x60 sec
F1) Prowler Push 10 minutes straight - no weight
