I often hear, "I can do a LOT more, Coach", which speaks volumes about the participant. However, I don't necessarily want you to do a LOT MORE when we max.
I don't have many competitive Powerlifters in my program anymore, but I do have other sport athletes. I use a lot of Powerlifting exercises that carry over nicely since most of it is about "getting stronger".
To force a max load of a squat, bench or deadlift might not be the best thing for a person playing Right Wiing in Hockey. Besides, if I take a person to their absolute max in the environment that I have put together, and he/she never reaches that number again, then what happens to that athlete's psyche? I'm talking about "Behavior Modification", you know, Pavlov's theory. Ring the bell, and the dog salivate. Try to improve a max time after time to fail and fail, well, that becomes a stress I rather avoid with that person.
What do I do? I tell them to beat their last time number by "five pounds". The next time, I tell them to beat their record by another FIVE pounds. When they have success after success they FEEL better about what they are doing and can't wait to do it again!
Back in the days of the Cold War, Soviet Russia had a lifter whose name was, Vasily Alekseyev.
Vasily would break his own World Record by the smallest margin whenever he stepped on the world stage.
Why?
Simple.
The Russian government would give New World Records a perk. One time he would receive a better car to drive. The next he would be given a better apartment, the next? Who knows what other things they would positively reinforce with him? But it worked.
If Vasily Alekseyev hit his all-time best and then never returned to break it again, he would have never amassed all the PERKS of being the strongest Olympic Lifter of the era.
I don't want my athletes "topping out" on their Max Effort. I want them to break their current best by a small margin so we can do it again and again and then who knows, maybe we will be beyond the number that was originally going to be the best.
Don't give me 100% more, just 5% each time will be GREAT!
Today's Training:
Cycle: Commute
Concept II Row: 15 mins
Standing Ab Pulldown: 3x15
BOSU Sit-up: 100 reps
Since we are going back down to 8 reps for the four sets, try increasing the weight by the next increment. In other words, if you use the 30-pound dumbells, go up to the 35's.
4x8 of the following:
- Cable X over
- DB Lateral Raise
- DB Incline Chest Press
- DB Front Raise
- High Pin Press: 3 Rep Max
- C/S Rear Delt Raise
Cycle: Commute