I’m currently in off season mode working on bringing up certain qualities and weaknesses I noticed from the IPA Grand Prix Nationals. This training will be laying the ground for my training cycle into the 2016 XPC Finals.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comTuesday was my first speed day back from the meet. This week I opted to break in my new Spider Bar. This came in during my deload week before the meet and I wanted to give it some use. Next week I'll be speed squatting with the Duffalo Bar, but I just wanted to give my shoulders a bit of a break this week.
After talking with Matt Smith, we decided it would be in my best interest to start doing my speed work with a box. While with my own training philosophy I think using box squats for raw lifters isn't always the best, with the things we noticed from the IPA meet, it seems that I NEED to box squat for my speed work as I need to sit back just a bit more. Matt said that my quads are plenty strong enough for my squat, and that he thinks my hamstrings are what is holding my squat back now. Matt really knows his shit, so I'm listening to him and give this a go. We'll see what happens over the course of the off season. I also really attacked my hamstrings with a lot of different variations as well for my accessory work. You'll notice that my quad work isn't really neglected, it's just not ranked nearly as important right now. We're also hoping that the box squatting will help my deadlift.
So a lot of little changes to how I normally program, but as you'll see there are still a lot of similarities. Programming has to evolve as the lifter does. So let's see what this will do.
P.S. Give these SSB strip the rack squats a go if you are looking for a cool way to light your quads on fire...especially if you train out of a garage like myself (or don't have a leg press/hack squat).
[youtube=https://www.youtube.com/watch?v=iPa3CoAHM7g]
Items Used in this Training Session Spider Bar Box Squat Monster Mini Bands Mini Bands SS Yoke Bar Blast Straps
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Spider Bar Speed Box Squats vs Doubled Monster Mini Bands 80x10 80x5 - add bands 130x3 170x2 200x2 220x8x2
B1) Sumo Speed Deadlifts vs Doubled Mini Bands 135x5 135x5 - add bands 185x3 225x2 255x8x1
C1) Front Squat 145x5 175x5 205x5 230x12
D1) Stiff Leg Deadlifts 355x3x8
E1) SSB Lateral Lunges 3x12 per leg
F1) Bent Knee Reverse Hyper 3x20
G1) SSB Strip the Rack Squats 100 total reps
H1) Blast Strap Fall Outs 4x15
