Happy Easter - Spring Training Progression: Week 2, Day 5

Agility Ladder
5 Sets

Box Jump
5 Sets of 3 Reps
Worked up to 45"

Sprint
5 Sets of 30 yds

Carrioca
6 Sets of 25 yds

Snatch Pulls
4 Sets of 5 Reps @ 80%

Clean Pulls from Blocks Below the Knee
4 Sets of 5 Reps @ 80%

Back Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%

While my back isn't tight and I'm not in pain, I could really feel the fatigue in my back muscles during this training session as a result from the week in training.  I've been really happy with my training the past couple of weeks.  The sets of 10 squats are giving me confidence, and I'm getting more comfortable with the lifts after almost 2 weeks off (from the lifts, but not training!).

This current progression will last though mid-July in preparation for the California State Championships.  We'll see how training goes, but right now my goal is to hit 110kg in the snatch and 127kg in the clean & jerk.  LET'S GO!

As an aside, I wanted to share this research article with you on the comparisons of landing from a jump and receiving a barbell in weightlifting.  Hat tip to Waxman's Gym's Newsletter that recently went out.  If you follow me and are not signed up for this, click here and enter your email address on the left hand side.  There is always great articles and insight into the articles from journals and around the web.

Anyways, the article explains the benefits of the lifts, more specifically the clean and power clean, when it comes to training athletes that jump and run in the sport.  It's just not the extension that's important when using these lifts with athletes, but it's also the landing and training them to decelerate and absorb impact and energy efficiently.

Enjoy the read on that article and have a wonderful Easter!

Feeling the Pop in My Jerk - Spring Training Progression: Week 2, Day 4

Power Clean from Blocks Above the Knee

4 Sets of 5 Reps @ 60%

Jerk

4 Sets of 3 Reps @ 80%

Snatch Grip Press

3 Sets of 3 Reps

40kg-45kg-47kg

Back Squat

4 Sets of 10 Reps @ 60%

Box Jump

5 Sets of 5 Reps

24"-36"-44"-44"-44"

Well, two weeks in a row getting 70 squats done in two days.  While sets of 10 squats really fatigue my legs, the hormonal boost I feel afterwards is amazing! These sets are really going to pay off later in the cycle with a little hypertrophy and mental toughness development.

I can also notice the carry over of the box jumps when it comes to jerks.  I really feel a more explosive "pop", even when I feel exhausted at the end of the set. This is very encouraging.

It's Late and I'm Tired - Spring Training Progression: Week 2, Day 3

Agility Ladder
5 Sets

Vertical Jump w/ Bar + Hang Power Snatch
5 Sets of 3 Vert. Jump. + 1 Hg.P.Sn. @ 50%

Skip
4 Sets of 25 yds

Sprint
4 Sets of 30 yds

Backwards Run
4 Sets of 25 yds

Carioca
6 Sets of 25 yds

Power Snatch from Blocks Above the Knee
4 Sets of 3 Reps @ 65%

Snatch Pull from Blocks Below the Knee
4 Sets of 4 Reps @ 80%

Back Squats
3 Sets of 10 Reps @ 60%

Box Jumps
5 Sets of 5 Reps
Worked up to 44"

First day this week I was able to finish my training in one setting. Yeah!  It's late and I'm tired, so that's all I'm blogging about tonight. HAHA! See y'all later!

Busy Week Continues - Spring Training Progression: Week 2, Day 2

Power Clean from Deficit
4 Sets of 5 Reps @ 60%

Clean Pull from Blocks Below the Knee
4 Sets of 5 Reps @ 80%

Front Squat + Jerk
4 Sets of 3 F.S. + 3 Jr. @ 70%

Seated Press
4 Sets of 4 Reps
50kg-55kg-60kg-60kg

For whatever reason, this week seems much busier than weeks past.  Again, I couldn't finish my training in one setting, and again, I still left out two exercises (back extensions and box jumps).

A perk for the day, however, was to see the vert, broad jump and bench portion of Pro Day at USC.  Some pretty amazing athletes.  It still baffles me that the results of these test can mean hundreds of thousands, and sometimes millions, of dollars for these guys.

With regards to my training, the front squat + jerk was a m-fer.  Certainly not a fun complex.  By the 2 and third jerk, you're spent.  Making the third jerk is a matter of will.

Looking forward to hitting some more sets of 10 on the squats this week!  YEAH!!!

Trying to Fit It All In - Spring Progression: Week 2, Day 1

Agility Ladder
5 Sets

Vertical Jump with Bar + Hang Power Snatch
5 Sets of 3 Jumps + 1 Hg.P.Sn. @ 50%

Power Skips
4 Sets of 25 yards

Sprints
4 Sets of 30 yards

Backwards Run
4 Sets of 25 yards

Carioca
6 Sets of 25 Yards

Power Snatch from Blocks Above the Knee
3 Sets of 5 Reps @ 60%

Power Snatch from Blocks Below the Knee + Overhead Squat
3 Sets of 4 P.Sn.Bl.Be.Kn. + 4 Oh.S. @ 60%

Snatch Grip Deadlift from Deficit
3 Sets of 4 Reps @ 85%

Back Squat
3 Reps @ 60%
3 Reps @ 70%
3 Reps @ 80%
3 Reps @ 85%

Press
4 Sets of 6 Reps

Spring break is over, teams are back in full swing, and my training is ramping up again.  What does all this mean? Trying to find time to fit it all in is a challenge in itself! HA!  Yesterday, Monday, I couldn't find the time to train.  Today, while I was able to train, I had to break it up into two sessions. Even then, I couldn't fit everything in.

In the AM, I was able to fit in some mobility and the agility ladder work through carioca.  In the early afternoon, I picked things back up with the power snatches from the blocks, but had to stop at presses.  I still had 5 sets of 5 box jumps, but didn't have the time today to fit things in.

Am I upset about this? Absolutely not.  I'm going to make my bones from coaching, not lifting.  While lifting, and lifting at the highest level I can reach will make me a better coach, lifting is below coaching as a priority.  Should I ever loose site of this and think that my training is more important than that of my athletes, I have failed as a coach.

Listen to Your Coach - Spring Training Progression: Week 1, Day 4

Agility Ladder
5 Sets of Lateral Shuffle

Skip
6 Sets of 25 yds

Sprint
6 Sets of 30 yds

Backwards Run
6 Sets of 30 yes

Carioca
6 Sets of 30 yds

Box Jumps
5 Sets of 3 Reps
Worked up to 45"

Jerk
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 65%
2 Sets of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
2 Sets of 2 Reps @ 80%

Snatch Pull
4 Sets of 5 Reps @ 80%

Back Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 2 Reps @ 85%

Last progression, I had been working off of 156kg for squats.  I had squatted 150, but never went for a 1-RM.  The past 2 weeks, I have been using 162.5kg as my 1-RM for my sets of 10, and the sets felt great!  Today, however, was the first time squatting over 60% in 3 weeks.  Sean, my coach, suggested I base my numbers off of 157, but I urged him to let me use the numbers I was using.  He ultimately let me.

I should have listened to Sean.  I missed my second rep of my last set, and every other rep felt like 95%+. HA.  While it was the most reps I've done at this weight, today was a great lesson to put the ego aside and listen to your coach.  They have more experience than you and just know better, certainly when it comes to the sport, and typically when it comes to life in general.  That's why they are coaches and teachers.

Also, as a coach, you have to let your athlete's fail in order for them to realize that you were right in suggesting something.  Today I was the athlete that had to fail. Lesson learned. 85% should feel like 85%.

Squats and Overhead Support Work - Spring Training Progression: Week 1, Day 2 & 3

Day 2

Power Snatch from Blocks Below the Knee
5 Sets of 5 Reps @ 60%

Snatch Pull to the Knee w/ 5' Ascent
4 Sets of 4 Reps @ 80%

Behind the Neck Snatch Grip Press
4 Sets of 4 Reps
40kg-45kg-45kg-45kg

Back Squat
3 Sets of 10 Reps @ 60%

Box Jump
5 Sets of 5 Reps
Worked up to 45'

Day 3

Sprint
5 Sets of 30 yds

Power Clean form Blocks Above the Knee
4 Sets of 5 Reps @ 60%

Clean Pull from Blocks Below the Knee
4 Sets of 4 Reps @ 80%

Behind the Neck Snatch Grip Press
3 Sets of 3 Reps @ 45kg

Back Squat
4 Sets of 10 Reps @ 60%

Overhead Support/Power Jerk Recoveries
Worked up to 3 Rep Max (170kg)

Box Jump
5 Sets of 5 Reps
Worked up to 42'

While the intensity is low, the volume is squats is exhausting!  Sets of 10 is a first for me, and continuing with them is giving me confidence moving forward once we start getting heavier.  I need it! HA!

First time in about a year that I've done snatch grip press.  Man, I'm weak at this.  Can't even get 50kg's!  Overhead strength, in addition to strength in general, continues to be a weakness and is something to improve on.

The overhead support work is new to me.  I've done split jerk recoveries before but not from the power jerk position.  I found the most difficult part standing it up.  If I was able to do that, I could hold the weight overhead.

A New Training Progression Begins!

Agility Ladder
5 Sets

Box Jumps
5 Sets of 3 Reps @ 44 inch.

Power Skips
6 Sets of 25 yards

Sprints
6 Sets of 30 yards

Backwards Run
6 Sets of 25 yards

Carioca
6 Sets of 25 Yards

Power Clean
4 Sets of 5 @ 65%

Press from Front Squat Position
3 Sets of 5 Reps
40kg-45kg-45kg

Pause Jerk + Jerk
Work on Technique and Getting Bar to Oscillate on Pause for 20'

Felt good to get back to training.  Currently, we're working through a general preparatory period with a GPP focus right now to get our bodies ready to endure what's coming ahead!

On the conditioning portion, I tried to focus on as much of the speed/front side mechanics that Coach Chris Chase worked with me on last week.

Man, my first two warm up sets of power cleans felt so heavy and slow. HA!  That's what happens when I don't lift for a week and a half.  Regardless, it felt great to get back in the grove with lifting.

The last two exercises/drills we did were firsts for me.  The presses from the F.S. position really force you to tighten the torso when at the bottom, while helping increase and improve thoracic mobility once the bar moves past your head.

The jerk pause + jerk was a fun. We did sets of 1-3 reps for 20 mins.  In order to feel the bar oscillate, we plated 20kg plates towards the outside of the bar.  We do this because when we get to sub maximal or maximal weights, we want to feel the bar bend in the dip, so we can use the upward movement of the bar as momentum when we drive up. Makes 60kg feel like 20kg!

The Pump Continues!

The pump continues, y'all!  YEAH BABY!!!! HA!  All Arnold references and jokes aside, it's been a great week to refresh the mind and body for the next training cycle.

These transition periods are essential for continued growth.  If nothing else, the importance of this week is to give the mind and CNS time to completely recover after being taxed heavily with such high intensities for an extended period of time.

The change of pace and "new" training stimulus is also making it fun.  Who doesn't like to get their pump on every once and a while?!? I can, however, see why this can get boring for some over a very extended period of time.

I also got some work in on some lateral speed mechanics.  It was more of a tutorial for me to get better at coaching it.

Here's a look at what I've been doing the past couple of days:

Thursday

Super Set:

Narrow Grip Bench

4 Sets of 10 Reps

135#, 145#, 155#, 155#

Keiser Cable Tricep Extension

4 Sets of 10 Reps For Speed

Super Set:

DB Skull Crushers

3 Sets of 10 Reps @ 35#

Weighted Planks

3 Sets of 45' w/ 25kg

Keiser Shoulder Internal Rotation

3 Sets of 10 Reps

Friday

Lateral Speed Mechanic Progression
15 mins Performing Various Drills (Will Elaborate on a Later Post)

Back Squats

3 Sets of 10 Reps @ 60%

And lastly, for your entertainment and in the spirit of body building, here's a clip of Arnold's best lines from the movie Commando:

A Week of Body Building

Post meet, this week is more or less a transitional week to recover mentally and physically.  The focus for this week is old school body building!  BI's, TRI's and CHEST BABY!!!!!!

The last time I consciously did any type of curls and tricep extensions was back in 2007 before I was introduced to crossfit.  I must say, my arms are rather sore. HA!  It's been a nice change of pace, and it's making me hungry to get back to lifting and hitting higher PR's!

Yesterday was also the first time doing sets of 10 in squats at 60%.  Man, the hormone boost you get from these is incredible.  I'm usually beat by the end of the day, but I felt great the rest of the day!

Here's a look at what I've done the past 2 day:

Monday:

Super Set:

EZ Bar Curls
3 Sets of 10 Reps
65#, 75#, 75#

Pendlay Rows
3 Sets of 10 Reps
60kg, 70kg, 70kg

Super Set:

Alternating DB Curls
3 Sets of 10 Reps @ 30#

Pull Ups
3 Sets of 5 Reps

Band Pull Aparts
3 Sets of 20 Reps (10 w/ Palm Down, 10 w/ Palm Up)

Super Set:

Press
3 Sets of 10 Reps @ 45kg

GHR
3 Sets of 6 Reps

Finisher:

Versa Climber
500 ft.

Tuesday:

Back Squat
3 Sets of 10 Reps @ 60%

Narrow Grip Bench
5 Sets of 5 Reps w/ 5 Second Eccentric
145#, 155#, 165#, 170#, 170#

EZ Bar Skull Crushers + Speed Bench
4 Sets of 10 + 10 @ 70#

Wednesday:

Press
3 Sets of 10 Reps @ 45kg

Super Set:

Incline DB Curls
3 Sets of 10 Reps

Single Arm DB Row
3 Sets of 10 Reps Each Arm @ 75#

Super Set:

Face Pulls
3 Sets of 10 Reps w/ Purple Band

Back Extensions
3 Sets of 10 Reps w/ 25# Plate

Meet PR's! - Coachella Valley Weightlifting Championship

Saturday was the culmination of a 4 month training cycle.  We traveled out to Palm Desert to compete in the Coachella Valley Weightlifting Championships hosted by The Yard.  While I didn't end up where I wanted, I still went 4/6 and hit meet PR's in both the snatch and the clean & jerk.

I was hoping to go 100-104-108 in the snatch, but missing my opener really put in wrench in that gear. Even though I missed my first attempt, the pull was excellent, I just wasn't ready for it in the catch.  My next 2 lifts felt like butter!  While I don't like missing openers, it really does force you to keep your focus and not get down on yourself.  Short memories!

Coming into the meet, I wasn't feeling the most confident in the c&j, partly because I felt like my legs weren't there.  To compound that, my warm-up wasn't organized well.  My last warm-up attempt was 95kg, and my first attempt was 113kg.  Having to take an 18kg jump from warm-up to your first attempt isn't ideal, so I was a little rattled as I approached the platform.  I gathered myself though and 113kg ended up felling really easy!  The ability to focus your mind plays such a huge role when it comes time to lift in a meet.  Hell, not just for weightlifting, but for all sports in general!

The plan was to go 113-117-120, but 113kg felt relatively easy, so I decided to push a little and went 118kg and 122kg.  118kg felt relatively easy too, so I was feeling really confident going into my last attempt.  On my final attempt at 122kg, the bar came away from me a bit during the transition, which made it too difficult for me to recover from. The next time I take that weight, it's mine.  Once I get under a weight once, I tend to hit it the next time I go for it.

Check out the video: