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.comWednesday I jumped back into the rec to knock out some extra work that I was lacking from Tuesday. Really just some quad and single leg work, with some hip and hamstring work sprinkled in. Oh, and calves.
I really feel like attacking my quads this off season has helped my squat more than anything else so far. Keeping my hamstrings strong and still in good shape is certainly important, but I finally think I got to the point where my quads were just needing some more work than what they get when I train in the garage. Going to keep this going all off season, and see if it can continue to build up the squat and keep my joints happy. Oddly enough, my knees and hips have never felt better.
Items Used in this Training Session
Warm Up Bike - 5 min
A1) Close Stance Hack Squat Couple warm up sets of 10 3x10 - these were done with no lockout and a slow controlled tempo
B1) GHH/Back Extension 3x30
C1) Single Leg Seated Leg Press 5x15 per leg
D1) Leg Extensions 2x25
E1) Seated Hip Abduction Machine 100 total reps
F1) Seated Calf Machine 3x15 - controlled tempo
G1) Seated Calf Raises 3x10 - stretch and hold at the top for 1 sec each rep...holy hell!!
