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"EX FIANCE"
Obj: Power/Metabolic Conditioning
Warm up: 5 Rounds
5x Hang Squat Clean (light, warm-up weight)
5x Push Press
5x Shoulder Dislocate
5x Overhead Squat w/pvc
Training:
(1) Work up to 1RM Squat Clean & Push Press
(2) 5 Rounds
2x Clean & Press @ 80% 1RM
10x Ankles-to-Bar
(3) 5 Rounds for Time
10x Wall Ball @ 20#
10x Kettlebell Swing @ 32kg
****** Rest 5 minutes ******
(4) 1x Suicide Sprint Every 30 seconds for 10 min.
Comments:
Workload modulation is one area of program design rarely discussed by all the books I've read. All the authors speak about
the dangers of over training, but only discuss the symptoms.
Eric Cressey discusses the subject in his new book, "Maximum Strength." The book itself is a typical Men's Health-inspired
muscle book with this flashy subhead, "Get Your Strongest Body in 16 Weeks with the Ultimate Weight Training Program!"
I read it in about 15 minutes, but I do have a lot of respect for Mr. Cressey, and did like his discussion of workload
modulation and its effect on strength gains.
The 16 weeks modulate in workload every week: High, Medium, Very High and Low. Mr. Cressey manipulates sets, loading and
reps to manipulate the total volume being lifted.
Other coaches discuss the impact of Central Nervous System overload from lifting heavy too often.
The way we get stronger without getting bigger is by lifting heavy for low reps. This trains our neuro-musclular efficiency,
which simply allows us to activate a greater percentage of our muscle fibers, and lift more.
But lifting heavy and training this system is very fatiguing. Mr. Cressey explains that when we tire after lifting heavy
for several sets, the cause is "nervous system fatigue" ... "which essentially means your brain, spinal cord,
and peripheral nerves refuse to 'tell' your muslces to continue working at maximum capacity."
Other coaches argue that if you lift heavy, too often, your CNS never has time to recover, and you retard your strength
gains.
In explaining the workload modulation in his programming, Cressey writes, "One of the most common mistakes that the
average weightlifter makes is training at more or less the same workload every week. Varying the workload from week to week
is a far more effective strategy for building strength in the long term."
I'm concerned about the intensity we train here, and have begun progaming in lighter training sessions and weeks also.
It seems the concern is the intensity or heavy loading. So an "light" workout may be a power endurance effort of
rows/runs, or a metabolic conditioning session using very light loading.
"EX FIANCE" reflects this concern to some extent especially given the heavy dead lift and strength session earlier
this week. Although it starts out heavy, the last half is hard, but light.
Workload modulation is certainly an area I will need to be more concerned about as my athletes mature in their lifting
careers, and strength gains become harder to attain.
- Rob Shaul
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| Rob Hess, 2007 AMGA Guide of the Year, hits a new deadlift PR. |
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| Mark Newcomb, Senior Exum Guide, Marmot Athlete, gets his. |
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