11-5-20 WEEK 1 of 3 week cycle. Lower body d/e

11-5-20 WEEK 1 of 3 week cycle.  Lower body d/e

Training notes: We'll be working speed/dynamic effort work for the next 3 weeks on volume days or dynamic effort days. On d/e work, your squats should move well and with speed. If they look like grinders, you need to lower the weight. If you're working around an injury and need substitutions, please message me.. we can help give some alternatives.

Always be aware of your body, perfect form should be practiced to keep us free of injury. Don't overthink it tho (I'm talking to those that hold themselves back from over analyzing). 

These next 3 weeks, our load will get hard and heavy. There will always be a risk of injury when we put ourselves under the bar. Our goal is to train optimally and with the least amount of injury possible. Dedicate yourself to the training but also learn to listen and pull back when your body is talking to you. Additionally, make warm ups a time for pre-hab. It's better to avoid injuries than to be taken out of training to heal from a serious injury.

For warm ups, take some time to see what your body needs for specific warm ups. For example, I'm constantly working with a tight psoas and glute muscles. I'll be working on releasing those body parts through dynamic stretches & lots of muscle smashing and high rep banded warm up to get blood flow. 

How to warm up:

1. A good basic squat day warm up starts with body mobility. You may come in with stiff joints or sore muscles. It's a good idea to start by foam rolling out tight areas. Foam rolling hips, glutes, back, thighs and hamstrings.

2. After foam rolling, get specific to your movement of the day. Dynamic movements work best vs stretching prior to heavy lifting sessions. Some examples of dynamic stretches are yoga flows, goblet squat holding a kettle bell, or another hip opener. If you have ankle mobility issues, take time to warm up calves and tissues around the ankles.

3. Next, work on stability & activation. For lower body, glute banded thrusters, banded goodmornings, banded monster walks.

4. Core & back. Getting those core & back muscles turned on is very important prior to squatting. You can do this by planks, bird dog holds, side plank holds, sit ups, back extension or reverse hypers.

1-3 rounds of warm up movements should be adequate and be ready to move to an empty bar. Your warm up continues as you get to the bar. Take time to perform a few sets of lighter weights then you may be ready to push it.

Here's what it may look like:

Warm up

  • foam rolling out tight areas
  • 1-2 rounds dynamic yoga flow: forward fold- plank - up dog- down dog- low lunge- swan pose
  • 1-2 rounds 20 reps back extension or reverse hyper
  • 1x40 sec bird dog hold - each side

Main work

  • Box squats 12x2x50% + 25% band tension or chains
    Set box height at comp depth height. Don't waste time, once you get warmed up, just keep moving so that you get these done in 15mins or less.
  • Deadlifts 6x2x60% + 30% chains or band if it moves well

Note- Optional AMRAP: if you feel strong and weight moves well on squats and or deadlifts, add in an AMRAP on your last set. (AMRAP= as many reps as possible)

Auxiliary work

  • Back ext 5x8-10 holding heavy plate
  • Reverse hyper 5x8-10 heavy
    note- substitute with GHD glute ham raises and GHD back extensions if needed
  • Hamstring work- Choose one of the following:
    • Banded hamstring curls 2x100
    • Stiff leg deadlift 4x10-12 moderate weight
    • banded goodmorning 1x100
  • Glute work
    • weighted glute thrusters 4x10-12

2nd workout
Can be done later in the day if time or fatigue is an issue

  • 10 min sled drag- heavy
  • 200 med ball good mornings or 200 band pull throughs

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