7/10/16 – Week 4, Day 4 – Dynamic Effort Lower

Training wrapped up very well this week with yet another solid lowered body. I am going to be training heavy three days in a row, with the first day being today, in order to tweak my training split slightly for what I think will be the optimal split. Training today was all about the speed with emphasis on the sumo deadlifts vs. doubled mini bands. These always seem to kick my butt but are great for training tightness off the floor and forcing me to flex my hips through at the top. The entire session went as follows…

  • Stretch and Warm-Up
  • Speed Squat (vs. Elitefts Pro Light Bands)
    • 205x10x2
  • Speed Deadlift (vs. Doubled Over Elitefts Pro Mini Bands)
    • 275x8x1, 285×5, 330×5, 375×5
  • Barbell Lunges – 4×10
  • Band Good Mornings (vs. 2 Elitefts Pro Light bands) – 4×20
  • Neutral Grip Lat Pulldown – 3×20
  • Lying Wall Leg Raise Holds – 4x30sec

I have not done speed deadlifts vs. doubled bands in a long time mostly because in the college gym there is no way to set it up on the platform and at the local gym there are no pegs on the racks for bands at all. I finally decided to put my schooling to use today and rigged something up to allow me to pull against doubled bands. I do like the different feel of this setup and if you have never set up your deadlift this way it basically increases the tension in the bottom half of the lift by quite a bit compared to a normal setup. In my opinion, it makes the pull feel very smooth as you have to combat this constant tension but forces you to focus on being explosive to start the movement and break the ground.

I have finally laid out my training calendar up to meet day as it is only about 10 weeks away at this point. The current plan is to add one addition week to this program leaving me with 3 more weeks of offseason training, a deload, and then a 6 week meet prep. On the addition week of this program I will attempt to re-break the 1 rep max on the incline bench and front squat I should be setting this week starting tomorrow while completing the speed work of the first week of a program to give my nervous system a slight change of pace. The idea of getting back to school and our team meet approaching is beginning to feel more real and exciting even though I still have a little over a month of work left to get done before its time to hit the books again. It is crazy to think that I am about to enter my last two semesters as a student but at the same there is a lot of fun left to be had and progress to be made both as an athlete and a student. Until next tome!



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