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"PUSHY BUREAUCRATS"
Obj: Strength
Warm up: 4x Barbell Complex (85#, 95#. 105#, 115#)
Training:
(1) Work up to 1RM Bench Press
(2) 5 Rounds
5x Bench Press @ 75%
30m Tire Pull
(3) 5 Rounds
8x Dead Lift @ 70% 1RM (dead stop - no bouncing!)
10x Weighted situp @ 65#
(4) 5 Rounds
8x Band Front Squats
15ft rope climb
Comments:
Strength coach and kettlebell guru Pavel Tsatsouline has a simple formula for strength training success called "Grease
the Groove":
Specificity + frequent practice = success.
Pavel tells a story about reading a bodybuilding internet forum where a young Marine asks for advice on how to increase
his chin up numbers.
"I was amused when I read the arcane and non-specific advice the trooper had received," wrote Pavel, "straight-arm
pull-downs, reverse curls, avoiding the negative part of the chin-up every third workout... I had a radical thought: if you
want to get good at chin-ups, why not try to do... a lot of chin-ups?"
Louie Simmons and the Westside Barbell strength training formula includes maximum effort, dynamic effort, and "repetition"
- or just lifting lots.
And when I visit the Olympic Weightlifting site cathletics.com, I notice that everyday Coach Greg Everett's program includes
snatches, cleans and jerks.
This "Greasing the Groove" idea drives today's training. We do bunches of dead lifts and band front squats -
at moderate weight. Not only am I looking to get athletes stronger with this volume, but also looking to see them dial in
form.
The moderate dead lift loading at 70% is heavy enough to keep my athletes' attention, but light enough to allow for form
corrections. It's certainly not easy. At 70% of my max dead lift, I was a little dizzy after 8 solid, dead stop reps.
Further, the dead lift and front squat are such great core lifts, even though you'd think we were training legs and back,
the mid section is getting worked too.
Move briskly between the exercise complexes - but don't race. Don't be frantic.
- Rob Shaul
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| Dead lift for the back. Weighted situp for the front. |
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| The mighty dead lift - the best lift for full body strength. |
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| Band front squats offer accomodating resistence. |
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| The rope climb is a great full-body exercise. |
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