After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWednesday was more and more volume for the legs, but again keep things pretty light. This really helped with my recovery as I came in feeling somewhat sore, and by the time I was done, I was feeling great. I love sessions where the desire to train isn't really there, but when you're done you feel much better - a good sign you did some things right. We had a vicious storm going on when I was knocking out this session, and the parking lot was entirely flooded, and campus was on a huge flood warning. I was thankful to see that I parked far enough away in the parking lot that my car wasn't under water (some cars had water up to their headlights). I would have been an unhappy camped to come out and find my car nose deep in the nasty water of Terre Haute (not to mention the water damage to the engine, leather, etc.). We're expecting even more rain over the next few days, which is just insane for here in this part of the Midwest. It's usually super dry and muggy all summer long. Hopefully this means cooler weather is on the way for some good weekend training.
Items Used in this Training Session
Warm Up Bike - 5 min
A1) Leg Press Couple warm up sets of 10 10x10 done EMOM (every minute on the minute)
B1) Walking Lunges 6x15 per leg
C1) Hack Squat Good Mornings 4x25
D1) Single Leg Leg Extensions 100 total reps
E1) Band Marching 3 min total
F1) Seated Calf Raises 3x12 + drop set
G1) Calf Raises 2 sets of failure with a 2 count hold at top and bottom
