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 was able to get back into the rec and knock out some extra leg work. Quite a bit of work was done, but I made sure to keep everything pretty light, and didn't work all that hard. It was just enough to get sweating and get some blood flow into my legs. I've really got to make this day an emphasis on my glutes and quads, so that will typically be what is trained on Wednesday's, but there will still be some other general leg work for work capacity and blood flow work. Absolutely loved the pump after the brutal Tuesday.
Items Used in this Training Session
Warm Up Bike - 5 min
A1) Leg Press Couple warm up sets of 10 4x30
B1) Single Leg Hack Squat 3x10 per leg
C1) GHH/Back Extension 6x30
D1) Leg Extensions 150 total reps
E1) Hip Abduction Machine 3x30 sec hold 2x30 (reps)
F1) Seated Calf Raises 4x12
G1) Single Leg Calf Raise 2 sets of failure per leg
