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.com

Tuesday I was finally able to get my first dynamic effort training session in, as well as deadlift heavy, for the training block. I was a bit worried with how well this might go, but it turns out things went very well. It was a super hot, humid day, which had me moving at a snails pace compared to what I would have liked (in terms of rest periods). But I pressed on and still managed it knock down a plethora of PR's. I opted to deadlift from blocks the first week back, that way I wasn't pulling heavy from the floor right out of the gate. While I obviously got a fair amount of overload, I wasn't too concerned with that, I just didn't want to rush my body back into a full range motion quite yet. Next week I'll speed pull from the floor to get used to everything, and then in two weeks I'm going to plan to hit some reverse band deadlifts. This should be just enough to keep me back on pace and build momentum. Still a pretty heavy day for a dynamic effort day, but I'm recovering well and feeling good. Definitely sore in the mid back from having to lock everything in again, but much better feeling than I anticipated.

[youtube=https://www.youtube.com/watch?v=HDgD2TuEpI4]

Items Used in this Training Session
Duffalo Bar
Light Bands
Mini Bands
Box Squat Box
Texas Deadlift Bar
Chains
EZ Loader
SS Yoke Bar
Texas Power Bar

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
190x12x2

B1) Buffalo Bar Squat
235x5
285x3
315x2
345x10 - PR

C1) Sumo 3" Block Pull (4 mats) vs 6 Chains
135x5
135x5 - add chains
245x3
295x2
335x1
385x1
425x1
475x1
495x1 - PR

D1) SSB Good Mornings vs Forward Pulling Mini Bands
65x10
155x5
205x5
245x10 - PR

E1) Band Assisted Inverse Curls
3x8

F1) Glute Bridges (back elevated)
3x15

G1) Standing Cable Crunches
4x20
G2) Reverse Hyper
3x30