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.com

Tuesday was my first speed day back from the meet. This week I opted to break in my new Spider Bar. This came in during my deload week before the meet and I wanted to give it some use. Next week I'll be speed squatting with the Duffalo Bar, but I just wanted to give my shoulders a bit of a break this week.

After talking with Matt Smith, we decided it would be in my best interest to start doing my speed work with a box. While with my own training philosophy I think using box squats for raw lifters isn't always the best, with the things we noticed from the IPA meet, it seems that I NEED to box squat for my speed work as I need to sit back just a bit more. Matt said that my quads are plenty strong enough for my squat, and that he thinks my hamstrings are what is holding my squat back now. Matt really knows his shit, so I'm listening to him and give this a go. We'll see what happens over the course of the off season. I also really attacked my hamstrings with a lot of different variations as well for my accessory work. You'll notice that my quad work isn't really neglected, it's just not ranked nearly as important right now. We're also hoping that the box squatting will help my deadlift.

So a lot of little changes to how I normally program, but as you'll see there are still a lot of similarities. Programming has to evolve as the lifter does. So let's see what this will do.

P.S. Give these SSB strip the rack squats a go if you are looking for a cool way to light your quads on fire...especially if you train out of a garage like myself (or don't have a leg press/hack squat).

[youtube=https://www.youtube.com/watch?v=iPa3CoAHM7g]

Items Used in this Training Session
Spider Bar
Box Squat
Monster Mini Bands
Mini Bands
SS Yoke Bar
Blast Straps

Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15

A1) Spider Bar Speed Box Squats vs Doubled Monster Mini Bands
80x10
80x5 - add bands
130x3
170x2
200x2
220x8x2

B1) Sumo Speed Deadlifts vs Doubled Mini Bands
135x5
135x5 - add bands
185x3
225x2
255x8x1

C1) Front Squat
145x5
175x5
205x5
230x12

D1) Stiff Leg Deadlifts
355x3x8

E1) SSB Lateral Lunges
3x12 per leg

F1) Bent Knee Reverse Hyper
3x20

G1) SSB Strip the Rack Squats
100 total reps

H1) Blast Strap Fall Outs
4x15