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.comThis leg training session took place on Friday afternoon. Purdue Barbell had a summer meet scheduled this year, and I decided to move my training up a day that way I could be at the meet to help coach, but also not miss any training days. It was kind of nice to get the training done early, but it was a pretty damn hot day to try and kill myself. I got the work in, and basically felt like death the whole 5 hour drive up to Kalamazoo, Michigan.
I also knew that my nutrition would be falling to the waist-side a bit being around all the guys, so I got in some Prowler sprints for some conditioning work. I'm definitely getting into some better shape, and my body is finally adjusting a bit to the training. I'm still getting sore, but not nearly as bad as week one.
If you're looking for a fun way to destroy your quads, check out the video below of the Strip the Rack SSB Squats. These are not for the faint of heart, but another good alternative if you don't have a leg extension machine.
[youtube=https://www.youtube.com/watch?v=0v5I0birOJA]
Items Used in this Training Session SS Yoke Bar Mini Band Light Band 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) Seated Band Leg Curls 3x20
B1) SSB Front Squats 65x10 115x10 155x10 205x10 225x10 245x10 265x10 210x2x10 - paused
C1) Bulgarian Split Squats 3x15 per leg + drop set on last set
D1) Strip the Rack SSB Front Squats 3x20
E1) Band Pull Throughs 2x25
F1) Sit Ups vs Band 4x10-12
G1) Prowler Sprints Half Trip Walk same distance (active recovery) 8 Rounds
