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.