Now that I've given my body some rest after the APF Summer Bash, I'm running an off season training cycle, where my goal is to build upon my healthy movement, and hopefully hit the platform raw, full power in late 2017 or mid 2018, and rack up another 10x bodyweight total.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comSaturday I was able to jump into some off season training. I'm kind of changing things up a bit, in that I'm going to really focus on some hypertrophy work for a bit, but still use the "conjugate" model to do. I know that my max effort is by no means true max effort, but right now I know that the work that I want needs to be in this range and with good effort. Since my guys are in meet prep currently and using the competition bar, I just jumped in with them for the day. I actually need to probably use a straight bar for a few weeks anyways just so that I can get back into the swing of things and build a good idea to see how I feel. I'm optimistic that things will jump back probably rather quickly, but I'm still going to take it one step at a time.
In terms of my training cycle, here's my plan of attack (at least what I've got on paper currently).
- Max Effort Work Week 1 and 2 - Sets of 10 Week 3 and 4 - Sets of 8 Week 5 and 6 - Sets of 6 Week 7 and 8 - Sets of 5 Week 9 and 10 - Sets of 3 Week 11 and 12 - Take a Single Week 13 - Begin New Training Cycle
- Dynamic Effort Work Similar training fashion, but base percentages off the the max effort work from THAT week Deadlift every other Dynamic Effort Lower day (even weeks)
- Extra Work Outs These will still be bodybuilding based
- Rehab Work This is going to be emphasized a lot. I'll be keeping my rehab work as part of my warm ups, and also trying to do some sort of recovery work after each training session (stretch, soft tissue work, PRI breathing, sled work)
Well now that I have that out of the way, here's the training and Instagram video.
Items Used in this Training Session Box Squat Box Blast Straps Prowler Average Band
Warm Up Soft Tissue Work - Glutes, Hamstrings, TFL, Quads, Calves Hip Flexor Stretch - 30 sec per leg Leg Lowering 1 - 10 per leg Leg Swings (forward and side to side) - 10 per leg Alternating Lunges - 10 per leg Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Lateral Lunges - 10 per leg Hanging Knee Raises - 15
A1) Squat 65x10 155x10 205x10 245x10 295x10 315x10 290x2x12
B1) Wide Stance, Low Box Squats (hole #1) 175x3x15 *Did these beltless as it was hard as hell to breathe.*
C1) Pistol Squats 3x15 per leg *I used a blast strap handle to help with a little balance.*
D1) Prowler Work 3 Trips - Pull Backwards Down, Push with Big Steps Back
E1) Standing Band Crunches 3x15
