· When warming up for the main lift of a session, I have found many positive adaptations from building up to a quick heavy single, prior to performing the working sets for the day · Benefits · POTENTIATION: induces short term excitation of neuromuscular system prior to working sets to ENHANCE PERFORMANCE · READINESS: track bar speed/rpe of the final heavy single performed and compare it to previous sessions to get a sense for your READINESS to train that day · ADAPTATION: track bar speed/RPE of the final heavy single performed and compare it to previous cycles to MEASURE if training is inducing the adaptations you intended · NEURAL MAINTENANCE: for strength sport athletes whose only goal is to improve 1RM’s, retain the feel for heavy weight during volume focused phases of training · CONFIDENCE: “Strong people are harder to kill then weak people and more useful in general" Mark Rippetoe · Guide · LOW VOLUME: 4-5 sets and 10-15 reps total · MINIMAL TIME: Only allot 8-10 minutes at most to complete these warm-up sets, so you do not put too much effort toward “non-working sets” · NO EMOTION: The HS should be performed in a parasympathetic state, save getting hyped up for when it matters · 80-90%: The final rep should fall between 80-90% of your 1RM, closer to 90% for upper body movements and closer to 80% for lower body movements · STRICT TECHNIQUE: Keep movement technically sound, I often add a pause at bottom position to not rely on bounce Example · Bench Press warm-up: 5@135, 3@185, 1@225, 1@255, 1@275-295 (1RM: 315) · Sumo Deadlift warm-up: 5@225, 3@315, 1@365, 1@405-425, 1@455-495 (1RM: 525)
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- For your average individual who performs the Olympic lifts on a semi-regular basis, their LIMITING FACTOR is quite often not their ability to display strength (ability to squat, pull, and press) - Their LIMITING FACTOR is more often a technical flaw within the movement pattern due to its complexity or it could also be a mobility/stability issue - To address technical flaws as the LIMITING FACTOR I periodize Olympic Lifts by position/variation versus by percentage - Programming based on position also allows for a natural progression of INTENSITY because you prescribe the individual variations, they can gradually lift heavier with JERK: POSITION BASED PERIODIZATION - When programming the Jerk, I typically start with the Power Jerk then move onto the Split Jerk because the ladder involves more coordination and cueing - During the process I will also add pauses to the movement, either in the dip or catch or both, to increase the individual’s awareness of the different positions and to add more steps to the development process MY CURRENT JERK PROGRESSION - Phase 1: Power Jerk + Split Jerk (LIMITING FACTOR: Power Jerk) - Phase 2: Pause Split Jerk + Split Jerk (LIMITING FACTOR: Pause Split Jerk) - Phase 3: Split Jerk + Split Jerk Workout above: JERK FOCUSED STRENGTH SESSION A. 0-20 minutes: Build to heavy Jerk Complex (Pause Split Jerk + Split Jerk) - 10 sets (on the 2 minute) - Set 1-3: Pause Split Jerk + Split Jerk x 3 - Set 4-6: Pause Split Jerk + Split Jerk x 2 - Set 7-10: Pause Split Jerk + Split Jerk x 1 B. 20-30 minutes: Jerk Drop Sets/Technique work - Every 2 Minute for 5 sets performs 2 Pause Split Jerks - Work between 80-90% of heavy in Part A C. 30-40 minutes: - 5x3 Push Press@70-80% of heavy in Part A D. 40-50 minutes: - 5x3 Box Jerks Dips + 5 sec isometric@100-120% Max Jerk GUIDELINES · 20-60 minutes · Work to rest ratio b/w 2:1-4:1 · 3-6 different cyclical activities w/in circuit · Strictly nasal breathing · Heart rate 60-80% of max BENEFITS · Exercise Efficiency: improve ability to sustain higher levels of output aerobically · Recovery: promotes blood flow to muscles at low intensities · CO2 Tolerance: increases amount of oxygen available to muscles to utilize · Blood Flow Redirection: by rotating through different movements that emphasize different body parts, it forces blood to constantly be pumped to different places · Heart Rate Awareness: focus on controlling heart rate during rest periods · Resting Heart Rate: by increasing stroke volume and cardiac efficiency through more blood being ejected each beat MY GO TO IMPLEMENTATION · 40-60 minutes: 40s ON/ 20s OFF · Exercise Rotation: A) Single Under, B) Ski Erg, C) Rowing, D) Curved Treadmill, E) Assault Bike · Nasal Breathing & Heart Rate 140-160bpm · I prefer the 2:1 work to rest ratio because it allows me to perform the intervals at higher outputs since I have time to partially recover during the rest. · I also have found this to be the best way to order the exercise because 1. It prevents me from utilizing the same major muscle groups for two continuous intervals, so I’m avoiding metabolite build up in the muscle (staying aerobic) and am training my ability to redirect blood flow 2. It’s ordered from lowest to highest output (in my opinion), so by the time I finish E) my heart rate is peaking, then during A) & B) it drops back down until it builds back up again, teaching me how to use certain exercises for recovery and control my heart rate
ADAPTATIONS - LOCAL MUSCULAR ENDURANCE/WORK CAPACITY: target a specific muscle group by holding one position for an extended duration - ACIDOSIS TOLERANCE: performing an isometric in the bottom portion of a movement when the muscle is stretched, causes occlusion leading to a large build of metabolites - LACTATE UTILIZATION: when these metabolites are built up and trapped in the muscle, it improve your ability to recycle them and use them as an immediate fuel source, since there is minimal new blood flow into the muscle - TENDON HEALTH: increased tendon and connective tissue thickness and load tolerance - INCORRECT COMPENSATION PATTERNS: simplifies teaching individuals how to drive through/fire the correct muscle groups to perform the movement maximally and efficiently - MECHANICAL STRESS ON JOINTS: due to the minimal amount of movement and impact that takes place the joints experience nearly no negative effects HOW TO · COACHING CUE: when performing isometric don’t think about resisting going down agonist muscles, think about pulling self-down with antagonist muscles (IE: in Bench Press think squeezing scaps down and back to get bigger stretch in chest) · Perform the isometrics for 3-5 MINUTES at a near maximal intensity · Hold the isometric in the disadvantageous/bottom position of the movement where the muscle is stretched · Choose exercises that mimic/utilize muscle groups that are important to high performance in your sport IMPLEMENTATION DURING GPP (Block 2: Option B) · PRESCRIPTION · 1 set each exercise: 3-5 minutes work/ 3-5 minutes rest, 1-2x per week · Start with 15-25% of max for load · EXERCISES · Right Split Squat, DB Bench Press, DB Chest Supported Row, Left Split Squat, DB Z Press, Glute Bridge w/ Plate Pullover
BENEFITS - Trains shoulder girdle/deltoid muscles to ABSORB/TRANSFER/PRODUCE force faster - ANTI-ROTATION core training - Overloads via VELOCITY (similar to sport) - Teaches AWARENESS necessary to handle large impulses through upper body - Improves COORDINATION WHEN TO USE - BEGINNING of training session for upper body specific power development - COMPLEX/CONTRAST training with a heavy upper body pressing exercise - END of training session as an accessory during a speed or power phase UPPER BODY PUSH COMPLEX TRAINING · x3-5 Heavy Landmine Shoulder Press —> x3-5ea Drop Catch Landmine Shoulder Press HOW TO · LACTATE RETENTION METHOD is completed by performing an isometric movement immediately following an exercise interval that produces lactate/metabolites · The ISOMETRIC MOVEMENT that is used must utilize the same muscle groups as the previous exercise interval and be held at a long muscle length for 20-40 seconds · The EXERCISE INTERVAL must produce lactate/metabolites (generally meaning it must occur 20-40 seconds at minimum and be performed at a high intensity) ADAPTATIONS · Improved LOCAL MUSCULAR ENDURANCE/acidosis tolerance · Increased ability to SUSTAIN HIGH POWER OUTPUTS for longer/lactate tolerance · Enhanced LACTATE UTILIZATION · Increased time under tension/HYPERTROPHY OTHER BENEFITS · Experience LESS MECHANICAL DAMAGE on joints when performing isometrics for extra volume instead performing more repetitions · Train at HIGHER INTENSITIES during volume phases because a large percentage of work is made up by submaximal isometric movements · Improve BODY AWARENESS by correcting positions and ensuring the right muscles are firing during isometric · MINIMIZE fatigue and soreness during high volume training IMPLEMENTING LRM · It can be done with any form of exercise that produces lactate · For conditioning purposes, I prefer to use bike sprints, stair sprints, jumps squats, and jumping lunge · For hypertrophy purposes, I use compound movement like squats, split squats, presses, and pulls · When using LRM the adaptations are not global and are only applicable to the muscle group being utilized, so choose the exercises based on the needs of the individual you are working with Click Link Below to Lactate Retention Method Article LACTATE RETENTION METHOD - MUSCLE ACTIVATION: highest level of motor unit recruitment - INTRAMUSCULAR COORDINATION: turning the right muscles on/off for efficient movement - VASCULAR SYSTEM ELASTICITY: decrease RHR, limit metaborerlex & remove blockages - FAST TWITCH FIBER CAPACITY: increase mitochondrial density and oxygen utilization capabilities HOW I IMPLEMENT THEM IN GPP (Block 2: Option A) - PRESCRIPTION - 3-5 sets: 5-10 sec work/ 30-60 sec rest, 1-2x per week (circuit fashion) - EXERCISES - Split Squat Deadlift, Bench Press, SL Hip Thrust, Chest Supported Row, Mid-Thigh Pull, Z-Press
1. Complex Limiter: MOVEMENT within complex that LIMITS/CONTROLS training intensity • EXAMPLE: Power Jerk + Split Jerk, in this complex the POWER Jerk would be the LIMITER because the majority of people can split jerk more than they can power jerk 2. Utilizing Limiter’s: to gradually increase training intensity throughout an entire cycle prescribe different limiter movements each phase • EXAMPLE (MY Current Jerk Cycle progression) - PHASE 1: Power Jerk + Split Jerk - PHASE 2: Slit Jerk (1 second pause in dip & catch) + Split Jerk - PHASE 3: Split + Split Jerk - As you can see above, I will be able to lift heavier each phase based on the movements prescribed, without ever having to write anything percentage based JERK FOCUSED STRENGTH SESSION A. 0-20 minutes: Build to heavy Jerk Complex (Power Jerk + Split Jerk) - 10 sets (on the 2 minute) - Set 1-3: Power Jerk + Split Jerk x 3 - Set 4-6: Power Jerk + Split Jerk x 2 - Set 7-10: Power Jerk + Split Jerk x 1 B. 20-30 minutes: Jerk Drop Sets/Technique work - Every 2 Minute for 5 sets performs 3 Power Jerks - Work between 80-90% of heavy in Part A C. 30-40 minutes: - 4x5 Push Press@70-80% of heavy in Part A D. 40-50 minutes: - 4x5 Jerks Dips@90-100% Max Jerk - TRUE single leg/unilateral exerciser - TEACHES proper pelvic position and hip stability - REINFORCES engaging glutes/hips first - REQUIRES an active foot - HORIZONTAL or VERTICAL PLANE emphasis pending on set up - MINIMAL LOADING needed for progress LANDMINE SKATER SQUAT - MOST STABILITY = heavier loads can be utilized - HORRIZONTAL PLANE = it is one of the few single leg exercises I have found that has a horizontal impulse when set up correctly - TRIPHASIC METHODS IMPLEMENTATION = due to the increased stability the eccentric and isometric contractions can be concentrated on VARIATIONS ABOVE: Landmine, Hand Assisted, Plate Counter Balance, Bodyweight, Goblet, Barbell, Double Pause Isometric, Isometric, Eccentric - STRENGTHEN WEAK POINT OF MOVEMENT: perform the isometric at/near your sticking point to strengthen that part of the movement - ELIMINATE “LAZY” ISOMETRICS: prevents athletes from relaxing and not maintaining tension at the bottom portion of a movement (bar resting on chest during bench press, sitting on heels in squat) - SELF REGULATES TRAINING INTENSITY: perfect for high volume training because you cannot train at high intensities due to the majority of the volume occurring at the weak points of the movement - INCREASE TIME UNDER TENSION: accumulate large amounts of volume with minimal mechanical damage, due to very few total reps being performed over the course of a set - DIFFERENTIATE ECCENTRIC & CONCENTRIC PORTION OF LIFT: develop an understanding/awareness of which muscles should be lengthening/shortening during each portion of lift - TRAIN THE ENTIRE CHAIN: the body is only as strong as its weakest link - MINIMIZE ENERGY LEAKS/LOSS: quite often the hips and upper legs are focused on more than the lower leg in training, so the amount of force produced is limited by foot/ankle strength - BE STRONG IN ALL POSITIONS: sport is chaotic, prepare your body to tolerate and be efficient in any situation by strengthening susceptible positions - INCREASE LOWER LEG WORK CAPACITY: accumulate high volumes at submaximal intensities in a safe manner, to prepare the tissue for training intensification and further volume increases in future phases HOW I USE THEM IN GPP (Block 1: Option D) · PRESCRIPTION: · Accumulate 30-60 seconds total of an isometric contraction in each position 1-2x a week · EXERCISES: · ½ squat with high or low ankle position · ¼ squat with high or low ankle position · Straight leg high ankle position Now that I have showed all four options for block 1 of my GPP Protocol, over the next week I’ll show the two options for Block 2.
A. 0-20 minutes: Build to heavy Snatch Complex (AK Hang Snatch + Snatch) - 10 sets (on the 2 minute) - Set 1-3: 3 sets of Snatch Complex - Set 4-6: 2 sets of Snatch Complex - Set 7-10: 1 set of Snatch Complex B. 20-30 minutes: 3 Position Snatch (Snatch drop sets & technique work) - 5 sets (on the 2 minute) - Perform 1 set @80-90% of heavy in Part A every 2 minutes C. 30-40 minutes: - 4x5 Snatch Pulls + 5 Snatch Grip Shrugs@80-90% max snatch D. 40-50 minutes: - 4x5 Snatch grip Push Press + 10 sec OH Isometric EXPLANATION - I like structuring my Olympic Days like this because the higher volumes you perform initially is a great way to warm up and ensure your hitting all the positions you need to at low intensities, before building to heavy for the day - During the drop sets I choose a variation of the lift I’m doing that day based on what I feel needs to be focused on from a technical/positional standpoint - Lastly part C & D just focused on building strength in positions specific to the lift -GPP Protocol · Enforces using glutes as primary driver of all lower body movement · Increases potential for lower body power · Teaches efficient hip extension · Relieves low back pain/tightness PUTTING THEM IN YOUR PROGRAM · Because the isometrics are held for long durations, high levels of tension are created in the muscle. This teaches individuals what it “feels” likes to be using their glutes for hip extension. · It’s great to use these exercises at the beginning of a lower body session or in the early off-season because they will now understand what it feels like to be using their glutes in compound lower body movements. · Ever since I started using @vandykestrength Glute Layering Isometrics in my training, I have experienced much less low back tightness and my lower body muscular endurance has improved because it removed my hip extension compensation pattern (I was a low back/quad driver) HOW I USE THEM IN GPP (Block 1: Option C) · PRESCRIPTION: · Accumulate 30-60 seconds total of an isometric contraction over the course of 1-2 sets, · EXERCISES: · Straight Leg Kickback (Toe Down), Straight Leg Kickback (Toe Out), Fire Hydrant, Hip Thrust · There are many other movements you can use, personally I have found these to work the best for my athletes and myself
· SIMPLE way to make light weights feel heavy · STRENGTHEN weakest point of movement · SELF-REGULATES exercise intensity (percentage) · Allow for smooth TRANSITION to heavier loads during eccentric · Minimizes using the “bounce” out of the bottom portion High volume upper body workout today with an isometric emphasis 1A. BB Incline BP: 3x4+4 (3s + 3s iso) 1B. Iso Push Up: 3x25s+25s 2A. Z Press: 3x4 (3s + 3s iso) 2B. DB JM Press: 3x8 (3s iso) 2C. Chin Up: 3x8 (3s iso) 2D. Landmine Press: 3x8 (3s iso) 2E. SA DB OH Tri Ext.: 3x8 (3s iso) 2F. DB Chest Supported Row: 3x8 (3s iso) It depends because.. • CARDIAC LAG -> when exercise intensity suddenly increases it takes awhile for your heart rate to climb and match the high outputs you are training at, so it not an accurate measurement of your exertion during short high intensity intervals INSTEAD, use another metric like watts/speed to measure your perceived exertion when performing high intensity intervals that last less than 60 seconds UNLESS, you are using the monitor to track your recovery capacity, by measuring how it takes for your heart rate to drop · Teaches upper back muscles to absorb/produce force faster · Anti-rotation core training · Enhance Grip Strength · Improve Coordination WRESTLING SPECIFIC · I love using this exercise with my wrestlers because it enforces a PROPER HINGE PATTERN in a movement that is similar to their sport. It teaches them how to SELF-ORGANIZE and handle large IMPULSES while maintaining strong body positioning. Also, the means of overload with this exercise is VELOCITY (due to gravity) causing it to have a higher transfer to sport performance. UPPER BODY PULL COMPLEX TRAINING · x3-5 BB Chest Supported Row —> x3-5 Drop Catch Landmine Row (Block 1: Option B) - PRESCRIPTION: - Accumulate 30-60 seconds total of an isometric contraction over the course of 1-2 sets, (I personally do 1 x 60 sec each position, 1-2 x per week during a GPP phase) - Add load once 60 sec can be accumulated in one set from a single leg long lever position - ADAPTATIONS: - Isolates each of the 4 major myofascial slings: Lateral, Posterior Oblique, Anterior Oblique, Deep Longitudinal - Develops hip girdle strength and stability in all planes of motion = Limited energy loss & expanded movement capacity - Strengthen important musculature that is often overlooked: QL, Abductors, Adductors, Hip Flexor, Psoas = Minimized common soft tissue injuries - Improve hip and torso rigidity = Increased force transfer capabilities - Improve work capacity of hip girdle musculature in a controlled manner = Extended ability to resist fatigue and perform at high outputs - EXERCISES: - SL Prone Plank, SL Supine Plank, Groin Plank, Glute Plank, Reverse Crunch, DB Suitcase, GHD Hip Extension, GHD Sit Up (no GHD at hotel, so had to improvise)
BUILD YOUR OWN REVERSE HYPER - all you need is a bench and band to try these two variations PERFORMANCE BENEFITS - Develop posterior chain strength, hypertrophy, contraction speed - Horizontal loading pattern - Limited neural stress INJURY PREVENTION BENEFITS - Increase flexibility - Address imbalances - Decompress spine - Proper hip extension pattern · Lifting off the blocks is typically done to work on a certain portion of the pull and/or to work on finishing the pull and meeting the bar as it turns over · Positional work on the blocks is different from the hang because you are starting from a dead stop, which forces you to accelerate the bar as fast as possible through the remainder of the pull emphasizing rate of force development · Olympic lifting off the blocks only consist of a concentric muscle action initially, which make them perfect fit for a peaking/competition phase · Another benefit is it is less taxing on the body due to removal of the eccentric portion, specifically the low back, which also makes it a great fit in a program that is emphasizing high volume pulls and squats (Block 1: Option A) - PRESCRIPTION: - Accumulate 60-120 seconds total of an isometric contraction over the course of 1-4 sets (I personally do 1 x 60 sec each position, 1-2 x per week during a GPP phase) - ADAPTATIONS: - Corrects improper shoulder extension & flexion patterns by teaching the correct muscles to fire during the extended submaximal isometric sets - Improves work capacity of shoulder girdle musculature in a controlled manner, allowing overhead athletes to resist fatigue longer and maintain higher levels of performance - Develops proper posture and scapular position during overhead movement - Great option for individual with limitations due to shoulder injuries, the isometrics can be performed in pain free ROM with proper firing pattern - APPLICATION: - Recruit muscles of the mid back (rhomboids, mid & lower trap), instead of upper traps and anterior deltoid, when performing isometric overhead movements like Overhead Squats and Handstand Walks - Use proper scapula upward rotations with a neutral pelvic position when performing overhead movements, instead of relying on thoracic extension to complete them - ISOMETRIC POSITIONS: - U, Diamond, Y, T, M, I, Serratus Band Punch - DISCLAIMER: - Even though I think these isometrics are a great option for accumulating high volume safely with the shoulder girdle, I believe there is value in performing repetition work as well, so the muscle gets taxed in both a lengthened and shortened position
- GPP = GENERAL PHYSICAL PREPAREDNESS - For future training to be as effective and efficient as possible, time must be dedicated to preparing for the high level of stress you will be gradually encountering - This is done by developing a well-rounded foundation that can be built off of - DAILY GPP OUTLINE - BLOCK 1: Isolate & target lagging or injury prone joints & muscle groups - BLOCK 2: Improve neural drive, tendon integrity, and full spectrum energy system development - BLOCK 3: Develop oxidative system via both delivery and utilization limitation-based adaptations Click Link Below for Ultimate GPP ULTIMATE GPP PROTOCOL · Hypertrophy training is performed using a high-volume approach that consists of movements performed at a low velocity to target developing isolated muscle groups · In the athletic performance setting it is primarily used in the early off-season for GPP purposes, but has value in some cases year around · PROS · Target injury prone/lagging muscle groups · Increase tendon strength · Minimal nervous system stress · Myofibrillar Hypertrophy: increase muscle mass with force production capabilities · Safe · CONS · High metabolic stress · Decreased vascular system function: excessive muscle tension limiting oxygen & nutrient transport to and from muscle · Sarcoplasmic Hypertrophy: increased muscle mass with no force producing capabilities · When training for powerful hip extension, we typically only think about training the gluteal muscles · The primary functions of the gluteal muscles are hip extension, abduction, and external rotation · The issue with only emphasizing the training of the gluteal group is it creates a large discrepancy between hip strength in abduction vs adduction (adduction is the groins primary function) · In order to produce as much force as possible we need a stable joint to transmit force through, so you must gradually progress the training of the groin to remove the strength deficit between adduction and abduction for optimal power production · HOW TO INTENSIFY · 1. Short Lever (Bent Leg) -> Long Lever (Straight Leg) · 2. Short Muscle Length Isometric (Top Position) -> Eccentric -> Long Muscle Length Isometric (Bottom Position) · 3. Unloaded -> Loaded -> Maximal Partner Push · 4. Increase Range of Motion · *As you progress gradually work from 30 second submaximal effort sets to 10 second maximal effort sets. · In strength sports we primarily only train in the sagittal plane, meaning movement that takes places directly forward or backward, like any squatting or pulling variations · This leads to only developing the prime movers in this plane (quadriceps, hamstrings and glutes), while under developing those in the frontal and transverse plane (in example: adductors and abductors) · When the adductors and abductors are underdeveloped, it can cause energy leaks when attempting to transmit force through the ground into an implement (barbell) due to the lack of rigidity/stability throughout the hips and trunk · Energy leak examples: hips shifting during extension, inability to externally rotate hips, and anterior pelvic tilt · How to Implement · Above are exercises you can perform at home to increase isometric strength in both hip adduction and abduction while you are awaiting your return to the gym · Typically, I prescribe 1-3 sets of 20-60 sec isometrics each side, accumulating 30-90 sec of total work By: Regan Quaal · While most gyms are closed many of us are worried that we will lose the strength gains we worked so hard to achieve · If you lack the required equipment to strength train during this time you are stuck at home equipment Overcoming Isometrics are your best option · An Overcoming Isometric is a muscle contraction that produces maximal force with the intent of moving an immoveable object · A studied showed that maximal overcoming isometric muscle actions recruit higher level of muscle activation than maximal eccentric or concentric muscle actions (1) · Above are some videos of my favorite variations that you only need a towel for: Z-Press, Split Squat, Bent Over Row, Bench Press, Pullover, RFE Squat, Glute Bridge · To implement these exercises in a training program perform 3-5 sets that last between 5-10 seconds each, build your intensity over the duration of the set so the final seconds are performed with maximal intent
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February 2023
Regan QuaalHead Strength & Conditioning Coach at Shakopee High School |