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.comFriday I started off my new off season training cycle that will be leading up into the XPC Finals. After the IPA meet, I realized there were some things that I really needed to work on (mainly on my squat). I'm going to be changing things up a bit, and actually try to be squatting more and deadlifting less. I found that my deadlift just responds better to less actual sessions, so I'll probably be pulling heavy every 2-3 weeks with the typical speed work thrown in, but keeping some good hinging movements around (so really just less pulling from the actual floor). This should let me be able to hammer my squat a bit more, to really dial in my footing and stance set up but also recover better. I'll also be having some "mini" sessions on what was my off days to just get in some more actual blood flow work specific to some of the things I saw at the meet.
I'm pretty excited to see how this all goes, but my general layout of training will for the most part be the same. As things are modified I'll explain a bit more in depth particular to that session.
I was fortunate enough to get this session in at Elitefts as I'm in town for the weekend to help coach and handle. It was great to be able to train with Molly Edwards and have a good training partner even though I was out of town (my training partner Trey is doing is first meet, so no lifting for him!). Pretty pleased with this first session back though!
[youtube=https://www.youtube.com/watch?v=EqQiyvJ_ebg]
Items Used in this Training Session Chains EZ Loaders SS Yoke Bar Light Band
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Buffalo Bar Squat vs 3 Chains/Side 55x10 55x5 - add chains 105x5 145x3 195x3 235x3 285x3 305x3 325x3 345x3 330x5 295x8
B1) Front Loaded SSB Step Ups worked up to a heavy set of 10 per leg
C1) Snatch Grip Deadlifts off GHH vs Band 3x10
D1) GHR 3 sets of near failure
E1) Single Arm Overhead Decline Sit Ups 3x10 per arm
F1) Reverse Hyper 3x30
