APF Nationals - Michigan June 12

Training

Killed it, that sums up today. It was so damn good, my entire body was ready for these heavy squats. It has been four months of GPP, Hypertrophy, and Power-building and learning what my body needed during those phases was frustrating, annoying, and even painful. The way today felt and the motivation I have coming off of the Women's Pro / AM weekend is well worth it. My body has not felt this good since midway through "Conjupahsic Training" prior t the last meet.

 

Perspective

My mindset has changed and I am ready and willing to work towards my personal obligations in this sport as an athlete under team EliteFTS. I want to give the best quality content from a competitive athlete perspective and coaches perspective. At the end of our peak last training cycle Julia and I agreed we trained too long, we missed the peak. We  both agreed to keep the training shorter and take de-loads when our body says so.

Because of that, I have decided to compete in 10 weeks, what will that look like you might ask? Straight Conjugate, I have the luxury of a wife who has learned from the best and will be programming and have it overlooked by her during this prep. Squats and deadlifts will be kept to singles, whereas, upper body max effort movements will be pushed between singles and triples. If today was any projection for the rest of this cycle I'm all for it!

 

Coaching

The older I get the phrase "damage control" makes so much more sense to me. I am beginning to run it on so many of my athletes in this sport it is crazy. The decision to only do singles on lower heavy compound movements is to decrease the risk/reward factor. My chance for injury under or pulling a heavy triple is drastically higher than a heavy single.  Upper body does not pose as many injuries, for me particularly, as does lower body. My Bench is weak so the increased volume will do nothing but help as long as I keep good technique.

Don't be afraid to stick to singles in the Conjugate system on your non-competition lift, you may find it drastically rewarding for your body and it will allow your body to 1- benefit from the stimulus of strain and 2- recover better. If you need more volume under a squat make that up in your secondary movements or down sets where technique can be worked on when you are not worried about the King of training, "Strain".

 

 Training

 

Day 1

  • SSB Wide Stance Box Squat Max Single: 570
  • Wide Stance Squats, 2 second pause 3x5: 400
  • SSB RB Good-Mornings Over GHR 3x20: 25’s
  • A1) Ball ADDuction 3x20:
  • A2) Banded ADBuction 3x20:
  • Paul Oneid Trunk work 3x10:

Video