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GEORGE GARDNER
Obj: Strength, Strength Endurance
Warm up: 3 Rounds
10x Dead Lift (95/135#)
10x Burpees
Training:
(1) Work up to 1RM Dead Lift
(2) 5 Rounds
5x Dead Lift @ 75% 1RM
15ft Rope Climb
(3) 10 Rounds
15x Wall Ball (W-16/M-20#)
15x GHD Sit Up
15x Push Up
Comments:
In the hybrid training world, dead lifts are a foundational strength exercise. I deploy the dead lift to develop overall
strength and core strength - esp. for the lower back.
Wake Forest Strength Coach Ethan Reeve calls the dead lift the "best test of overall strength." Though I've
never seen Coach Reeve's strength training programming, I assume he uses the dead lift with his athletes also.
But Coach Reeve could be an exception in the collegiate and pro sports strength coach ranks. Former Air Force strength
coach Allen Hedrick didn't use this lift, and neither does current NSCA Collegiate Strength Coach of the Year, Robert dos
Romedios.
The dead lift isn't used by Athlete's Performance, which is perhaps the premier strength and conditioning facility for
professional team athletes, and it's also not used by Parisi in New Jersy or Joe Kenn at Arizona State or Mike Boyle at Boston
College.
These coaches use variations of the dead lift, such as 1-leg dead lifts, Romanian Dead Lifts, and 1-arm dead lifts, but
they don't go heavy with the basic exercise.
Once I had the opportunity to speak to the Idaho State track and strength coachs about the strength and conditioning they
did with their athletes. They also avoided heavy dead lifts - primarily over concerns about injury.
Why? My guess is injury potential. I've never had a case in my gym where someone was injured doing this exercise, but
several new and veteran athletes have had sore lower backs after a dead lift-intensive training session.
I do know that several athletes fear them somewhat - which limits their effectiveness.
I like the dead lift's ability to build overall strength and the mid section. I also think the dead lift is one of the
most transferable exercises we utilize.
But the fact that more experienced coaches don't use this lift is not lost on me. I've become very cautious with this
lift, and watch my athletes closely. At the first sign of weakness or trouble, I shut them down or decrease loading.
If your back starts to round, drop the barbell, and unload some weight.
Concerning this session dedicated to George Gardner, be sure to do "dead stop" dead lifts - no bouncing. Completely
unload at the bottom. Without bouncing, you'll find that completing 5 rounds of 5 reps at 75% is a challenge.
The circuit of wall balls, GHD Situps and Pushups is a grind, not a race. Work briskly, but not frantically. Strive to
make every rep perfect!
I've found that racing through circuits leads to shortened range of movement, a fancy way of saying, "cheating."
Don't cheat here. Make 'em all count. I think, no matter your fitness, 10 rounds is enough.
- Rob Shaul
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| Renae and Tony work their rounds of dead lifts and rope climbs Monday. |
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