·  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)

-  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

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

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.

·  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)