9/25/18

 STRENGTH/POWER

BACK SQUAT - WEIGHTLIFTING

Workout:

4 - 4 - 4 - 4 - 4 Back squat

*Do a set every 4 minutes.

INTENDED STIMULUS AND WORKOUT OPTIONS

Heavy squatting! The first set should be challenging (approximately 75-80% of a known recent 1RM) but allow for a build up for at least the first 2-3 sets. Attempt to find a 4 rep max. For newer athletes increase the reps to 7 with lower weight.

POSTERIOR CHAIN DEVELOPMENT

4 Rounds NOT for time:

8 Band assisted inverse curls

20 Banded Russian kettlebell swings

Intended Stimulus: Isolated posterior chain strengthening and stamina development. Focus on quality over the weight and reps.

Intermediate Attempt as written. Modify band tension and loading to perform the movements.

Novice 4 Rounds NOT for time:

20 Banded leg curls (Hamstring activation)

15 Russian swings