This session is what I refer to as a setup day. To demonstrate abilities that are closer to our strength potential, fatigue must be reduced. There is an interplay of negative effects (fatigue) and positive effects (increased ability) that occurs from proper training. If you are choosing to apply the correct amount of stress, you will train in a way that allows the positive effects to be greater than the negative. If your training is structured so there are more or a greater degree of negative effects than positive, you will experience overtraining or stagnation.
Before high intensity days, I always choose to take a purposeful step back. This decrease in stress allows for recovery to catch up and for a performance that is closer to my current ability. This isn’t a meet-like deload, I just try to knock out soreness and feel motivated to lift heavy. Each block will bring about different types of setup days. In block 1, I am prioritizing power development with weighted box jumps and GPP.
I’ll explain more about the jumps later, but the GPP work is very important even though it’s not a staple in many strength programs. This work is great for body composition, general health and also an increase in work capacity. When you are in better shape you can train harder. When you train harder you get stronger.
A. Weighted Box Jumps – 5-6×5 – 120sec.
All sets to 30” Box
15lbs dumbbells x 5
25lbs dumbbells x 5
35lbs dumbbells x 5
45lbs dumbbells x5
50lbs dumbbells x 5×2 sets
Weighted box jumps have had direct transfer to my speed from the floor in the past. I’m heavier than ever and also jumping better than ever. This is good!
The GPP work afterwards used the following:
MBPC Power Pin x 165lbs
Kettlebell x 70lbs
DeadSled x 200lbs
All work was performed on the minute.
10 Swings on power pin
(Rest duration of minute)
100’ DeadSled Push
(Rest duration of minute)
10 Goblet Squats
(Rest duration of minute)
100’ DeadSled Push
(Rest duration of minute)
This is repeated for six rounds.
I love lifting heavy, but some days it feels great to move.