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.comTuesday's dynamic effort session was a lighter week. The good usual speed work on squats and deadlifts, but the minor changes that I've made to my programming has happened on these days. While last week I worked up to heavy, top end sets on the supplemental work (squats and good mornings), this week is more of a volume based session. After the speed work, it's just about hitting some good sets and reps at lower intensities to continue to build some muscle and bring up the main competitive movements. These will also cycle, so each week will be a bit different than the previous. Here's what the cycle will look like on DE days:
Week 1 - Top set of 10 on squat and hinge movement Week 2 - 3x10 on squat and hinge movement Week 3 - Top set of 8 on squat and hinge movement Week 4 - 3x8 on squat and hinge movement Week 5 - Top set of 6 on squat and hinge movement Week 6 - 4x6 on squat and hinge movement
So the volume and intensity will be based on whether there is a max effort deadlifting session (or not). For squats I will just be using the bar that I was doing the speed squats with, but removing the box. And the hinge movement will cycle out differently each week.
Who knows how it will play out, but so far so good. The 3x10 on the squats felt easier than I was expecting, so this is a good sign so far. The only killer part was the humidity for the day...it was just brutal. I've been increasing my magnesium intake and also making sure I down a liter of Powerade Zero a few hours out before each training session to make sure I'm well hydrated and electrolytes are squared away. So far so good.
Other than that, training and other life stuff has been going great!
[youtube=https://www.youtube.com/watch?v=Tx2DMgVMsRQ]
Items Used in this Training Session Duffalo Bar Light Bands Mini Bands Box Squat Box Texas Deadlift Bar Micro Mini Band
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) Buffalo Bar Speed Box Squats vs Light and Mini Bands 55x10 55x5 - add bands 105x3 145x2 175x2 195x2 215x10x2
B1) Buffalo Bar Squat 235x3 285x3 325x3x10
C1) Sumo Speed Deadlifts vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 255x8x1
D1) Cambered Bar Good Mornings vs 4.5 Chains Per Side 115x3x10
E1) Band Assisted Inverse Curls 3x5
F1) Single Leg Box Squats 3x10 per leg
G1) Reverse Hyper 3x30 G2) Wtd V-Ups 3x20
