APF State meet December 15, 2019
Training
This is our second to last deal load before the meet. The very last one will come the week prior to the meet but you better believe we will still be working out all the way through Thursday. There’s plenty of research out there to support training as late as Friday before a Saturday meet.
The way you structure these D- loads is dependent on your needs and what you are used to. A common form of D-load is to just drop the intensity of main movement exercises. I like to implement multiple forms of strength at lighter intensities. The conjugate system encompasses three forms of strength and we break these three forms up into three different days for our recovery.
Day one- heaviest day with low volume to work technique Under enough load forcing us to THINK about what we are doing.
Day two- blood pump day aka repetition effort day aka accessory movement day. Typically a full body day forcing blood systemically
Day three - speed day for more technique (RE work), conditioning, recovery, and explosive movement training
Workout
Monday 5x1: :65%
Squat: 400
Bench: 255
Deadlift: 420
A. Seated Smith Machine shoulder press 5x10
B1. Dips 4x15-20
B2. DB curls 5x10
C1. DB laterals 3x30
C2. DB hammer curls Seated in Lat Pull down triceps against pads 3x10
C3. Rope pushdowns hard contraction hard stretch 3x12
D. Hamstring curls 3x25
E. leg extensions 2x30
Friday: 40%
Squat 5x2: + 4 chains Total
Bench 5x3: + 2 chains total
Deadlift 5x1: + 4 chains Total
