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.comTuesday marked my second leg day of the week, and my final hypertrophy leg day of the training block. I knew that with an accelerated schedule and getting back to squatting heavy again on Friday, that it would be in my best interest to bump this day up within my weekly schedule. Definitely not ideal to have to training all five of these days in a row, but it's just what needed to be done. I really cranked the volume here with a variety of accessory based movements, so it wasn't too crazy looking on paper, until I performed it. My legs were blown up like balloons, and it sufficed for the work I needed. I'm very happy with how my body is feeling, and I have no more nagging injuries and feel pretty fresh most days, so the hypertrophy training block was a good choice for me. While it makes my strength block a bit short (coming in at 8 weeks), this should be enough to set me up for a solid meet prep towards the end of summer.
[youtube=https://www.youtube.com/watch?v=rHlhNF9USEY]
Items Used in this Training Session SS Yoke Bar Monster Mini Band Mini Band Blast Straps
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) GHR (Elevated) 1x20 1x12 1x10 1x8 + Drop Set
B1) Walking Lunges 2x12 per leg 2x20 per leg
C1) SSB Close Stance Strip the Rack Squat 3x20 C2) Close Stance TKE Squat 3x20
D1) GHH/Back Extension off GHR 4x25
E1) Seated Band Leg Curls 1x50
F1) Blast Strap Fall Outs 4x15
