After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a hypertrophy block focusing on quality of movement and time under tension. This will build the foundation for my strength phases to prepare for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
This leg training session took place on Friday afternoon. Purdue Barbell had a summer meet scheduled this year, and I decided to move my training up a day that way I could be at the meet to help coach, but also not miss any training days. It was kind of nice to get the training done early, but it was a pretty damn hot day to try and kill myself. I got the work in, and basically felt like death the whole 5 hour drive up to Kalamazoo, Michigan.
I also knew that my nutrition would be falling to the waist-side a bit being around all the guys, so I got in some Prowler sprints for some conditioning work. I'm definitely getting into some better shape, and my body is finally adjusting a bit to the training. I'm still getting sore, but not nearly as bad as week one.
If you're looking for a fun way to destroy your quads, check out the video below of the Strip the Rack SSB Squats. These are not for the faint of heart, but another good alternative if you don't have a leg extension machine.
[youtube=https://www.youtube.com/watch?v=0v5I0birOJA]
Items Used in this Training Session
SS Yoke Bar
Mini Band
Light Band
Prowler
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) Seated Band Leg Curls
3x20
B1) SSB Front Squats
65x10
115x10
155x10
205x10
225x10
245x10
265x10
210x2x10 - paused
C1) Bulgarian Split Squats
3x15 per leg + drop set on last set
D1) Strip the Rack SSB Front Squats
3x20
E1) Band Pull Throughs
2x25
F1) Sit Ups vs Band
4x10-12
G1) Prowler Sprints
Half Trip
Walk same distance (active recovery)
8 Rounds