1.29.14 Training Sessions (2)

Workout 1
20x Balancing Leg Swings
2×5 Wall Squats
2×10 Narrow-Stance Squats
2×10 Squats
15m Lunge + Quad Stretch + Pistol Squat Combo – 2 sets @ BW, slow!
Then:
Goblet Squat Strength Ladder
10 reps each @ 40, 50, 60, 70, 80
Then:
8x Deck Squat/Ball Slams + 8x Tuck Jumps
4 sets, still warming-up
Then:
Mobilize for Front Squats (hips, ankle, elbows, wrists) if necessary.
Then:
3x Front Squat @ 40X0 tempo +
1-10x Box Jump Ladder
Rd 1: 3x FS + 1x BJ
Rd 2: 3x FS + 2x BJ
Rd 3: 3x FS + 3x BJ, etc…
Continue to 10x Box Jumps
Then:
Cool Down with Nordic Curls (see photos)
 
Workout 2
20x Balancing Leg Swings
2×5 Wall Squats
2×10 Narrow-Stance Squats
2×10 Squats
15m Lunge + Quad Stretch + Pistol Squat Combo – 2 sets @ BW, slow!
Then:
A1 10x Barbell Cyclists Squats
A2 6-8x Hanging Leg Raises
Rotate back and forth for 12 minutes
Then:
B1 10-12x Seated, Thick DB Shoulder Press
B2 4-6x DB DeadRows
Rotate back and forth for 12 minutes
Then:
C1 10-12x Standing DB External Rotation
C2 6-8x Nordic Curls
Rest 60s, 3 sets
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
BB Cyclists Squats. The addition of the plate makes it easier to close the knee joint and keep the torso upright.

BB Cyclists Squats. The addition of the plate under the heels makes it easier to close the knee joint and keep the torso upright. This is not a bandaid for poor mobility. It’s a prescription to train the knee in a very specific way.


Gettin loose for Front Squats.

Gettin loose for Front Squats.


I threw the pistols into the Lunge warm-up to see who had the functional capacity to execute it. A few did. And while I don't love the movement it's still interesting to see how different people move.

I threw the pistol squats into the Lunge warm-up to see who had the functional capacity to execute it. A few did. And while I don’t love the movement it’s still interesting to see how different people move.


Nordic Curls.

Nordic Curls.


Another view of the pistols. This movement definitely favored the shorter athlete.

Another view of the pistols. This movement definitely favors the shorter athlete.


We have several females today Goblet Squat the 80# KB for 10 reps.

We had several females today Goblet Squat the 80# KB for 10 reps.


For many holding the barbell in the proper position is either uncomfortable or not possible. Ultimately you have to fix the problem (and we do). But in the meantime you have to work around it. So today when Brian was struggling to position the bar  properly I used a couple wrists wraps to take pressure off his wrists and to allow him to get the bar high and back during his front squat. Worked like a charm. I prefer this any day to a bodybuilder grip with the arms crossed over the bar.

For many holding the barbell in the proper position is either uncomfortable or not possible. Ultimately you have to fix the problem (and we do). But in the meantime you have to work around it. So today when Brian was struggling to position the bar onto his torso without pain I used a couple wrists wraps to take pressure off his wrists and allow him to get the bar high and back during his front squat. Worked like a charm. I prefer this any day to a bodybuilder grip with the arms crossed over the bar.