Photo credit – http://www.verticaljumping.com
Hey team,
We are adding another adaptation to your training to help build more strength in the next few months before the Open. Over the next few months, when you are doing any of the strength training, I would like you to approach it with these percentages (If you are an experienced lifter!)
- Set 1 – 92%
- Set 2 – 95 – 98%
- Set 3 – 100%
- Set 4 – 100% +
- Set 5 – 100% ++
These percentages are off of your 1RM, 3RM, 5RM – whatever rep scheme that we are working on for the day. If you hit a pr while going through these sets, stay at the same weight or go lighter for the next sets. We are looking for slow incremental changes (adding 5-10lbs per side max) so we can increase weight each week. We want to make sure that the connective tissue and ligaments catch up to the loading that your brain wants to achieve. We are working through a 28 day cycle with a deload week every 3 weeks. Make sure to take that as an easier week and work on skill work.
If you are a Games competitor or an experienced lifter, this section is for you!
We are wanting to try a new adaptation to your strength training by incorporating resistance bands. Bands offer accommodating resistance. Most lifts have a strength curve where you are stronger in certain parts of the lift and weaker at other parts. Bands can even out the curve so that no part of the lift is easy. Looking at a squat, for most people the squat is hardest at the bottom in the hole. The near the top is pretty easy. So when you squat without bands you are only really working hard at the bottom portions of the lifts. By adding bands you make the top part hard as well since bands add more resistance the more they are stretched. So a banded squat with weights will have most of the resistance come from barbell/plates and a little from the band and at the top have more resistance from the band with the same plate/barbell weight.
*** ASK YOUR COACH IF THIS IS FOR YOU BEFORE TRYING IT! ***
Benefits with using a band:
- It teaches you to accelerate through the entire lift
- Works the top of the lift harder (where you’re stronger) without sacrificing form or missing out on the bottom of the lift altogether
- Stability throughout the lift, if you lose tightness, you’re going to go in a direction you don’t want to go
- Changes the load through the whole squat
- fast and explosive power
This video will give you an idea of what we are doing…
[yframe url=’http://www.youtube.com/watch?v=vKhPPxmHbCk’]
