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'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