APF Nationals - Michigan June 12
Training
We are now stringing together multiple training weeks of several good training session, my mindset is good, my focus is good, and most importantly I am moving my speed days violently. I have been hounding clients and preaching all the time about ruining sped work so I'll be damned if I am messing it up as well.
Perspective
So, I tried to swap to oly shoes to recruit more quads as Julia and I recognized our lack of quad work. Well, after watching 2 warm-up sets I bailed on the shoes as a pelvic "wink" was instantly noticeable when getting down to the box. Swapped out shoes and it was instantly taken care of so they are not for me. Oly shoes are a great tool if they do not change your mechanics drastically. Personally, I need to work on my hip and ankle mobility before I can start implementing these shoes, for now, they can be used for front squatting, but other than that they will be put on the shelf.
On a side recovery note, my forearms are SMOKED from wrapping Monday, one fo the powerlifting team members own a "Tam Tam"? they never used and allowed me to borrow it. Has been a very useful recovery tool thus far, for those who do not know what this is, it is basically a small rubber ball put on a power tool and it quickly smashes against your muscle to attempt to un-knot it.
Coaching
Let's rewind to last speed lower post, we talked about implementing a change. These are the days that you get rep after rep after rep in for practice. If there is a day you notice something is off and it can be attributed to a certain change, call an audible and make sure you are moving properly! If you do an entire speed day moving poorly you just accumulated more reps in that one day with a poor technique which has the potential to make things difficult come next ME day.
Training
Speed Box Squats 8x2: 50% 295 + 6 chains
Speed deads 50% 10x1 : 315 + 6
Narrow Stance Hack Squat 3x10: 225,225,315
Reverse Hyper Bands 3x20: 50
Front Foot, Goblet, Elevated Split Squat 3x15: 30
Modified dead-bug reverse holds 3 rounds 10 reps 5 second hold: BW
Video
