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.comTuesday's training session was an absolute hamstring obliteration. Squats and deadlifts were feeling really good, but I put the rest of my accessory work into glute and hamstring work to help continue to work on my deadlift. The RDL's vs the bands was a new one for me, but I think this is something I'm going to use going into meet prep for world's. This felt like it was literally tearing my hamstrings apart, but I was also getting a great glute contraction at the top. My hamstrings don't get a whole lot of eccentric work from pulling, and this variation let me keep the weights relatively light but also get that good eccentric action from the hinge and forced eccentric vs the bands. I highly recommend giving this a shot if your deadlift seems to be stalling, especially around the knee level. I don't know how the carryover will be quite yet, but I've not felt a better hamstring fatigue than this in a long time.
I rounded things out with some sled work for blood flow to help prevent being nearly as sore and just continue to keep my GPP good since the weather was absolutely beautiful. A really good productive training day in the books.
[youtube=https://www.youtube.com/watch?v=RaZsWwKZl-U]
Items Used in this Training Session Monster Mini Bands Chains EZ Loaders Box Squat Box Texas Deadlift Bar Mini Bands Sled
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) Speed Box Squats vs Monster Mini Bands and 1.5 Chains Per Side 65x10 65x5 - add bands and chains 115x3 155x2 175x2 190x12x2
B1) Box Squat 245x3 295x3 335x3x8
C1) Deficit (0.75") Sumo Speed Deadlifts vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 255x8x1
D1) RDL vs Quad Mini Bands 185x3x8
E1) GHR (Elevated) 3 sets, max reps
F1) Dimel Deadlifts 155x3x20
G1) Sled Drags 4 trips forward and backwards, minimal rest
F1) Ab Wheel 4x15
