I'm going to sound like a broken record here...but I still want to stress form on everything we do. This goes from the simplest movements such as the pushup to the most complex movements like the clean. Read today's article, it's a great one and really reinforces my point.
Next week we will be doing more testing. Right now, it's looking like we'll run 40's on Monday. I'm trying to set up different times that you guys can run them throughout the day. These times are most definitely not official, but I'm thinking of 8:30 am, 1 pm, and 7 pm. I think everybody should be able to make one of these times. I'll keep you posted as the week goes on...
Back at it tomorrow, get your rest today.
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3 comments:
As much as I enjoy the metabolic conditioning every single lift, I'd like to see a real heavy day maybe 1 or 2 per week w/ a lighter metabolic conditioning, or maybe two power lifts ( one light and one heavy ) and complement it with metabolic conditioning, or introduce the "Good Morning" for hamstring work or Russian Dead Lift (RDL) and more front squat for lower back.
Good pairs my trainer puts together:
Back Squat then Clean
Front Squat then Dead lift (lower back)
Dead lift then good morning
Back Squat then RDL
All of these pairings are designed to combine a power/strength lift with a stretch lift that doesn't involve much weight. I think it is important to be in condition but not at the expense increasing one's back squat #'s as back squat is the most single beneficial lift an athlete can do. An increase in the strength element will still help conditioning as well as protect more against injuries and we'll work just as hard at the metabolic conditioning even if its less because we have more strength reps at power lifts. A high element of metabolic conditioning is more beneficial for power players that are working at getting in shape but smaller, finesse players, and freshman need a high strength element as well. Tell me what you think.
- JP
You will gradually see a few changes as we move on with the program. Right now alot of the programming is designed to give guys a chance to familiarize themselves with the movements we are doing.
For the most part, every day will have a strength component and a metcon component. Again, as guys start to get comfortable with the lifts we will gradually go heavier.
I'm not a huge fan of pairing strength and power movements because each of these movements are incredibly taxing. When they are paired together, you will not maximize the training effect that could be gained by training them individually at full capacity. The component of training light power movements will be implemented in the metcons, and heavy strength elements will also be added to metcons as soon as we do our max effort lifts which should happen in the next week or so.
The hardest part of the programming on my part is trying to maximize the results for each individual on the team. Obviously if I had more time, each of you would have an individualized program serving your needs. The program will continuously evolve and regardless of the individual, your strength, power, and work capacity will all increase.
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