Training 1/27/07

This is the first week of this training cycle and I am preparing for a meet that is about 12 weeks out. I will write a review of the last few months of training later to get you up to speed.

Morning workout

Speed squat green band and 2 chain. 315 6x2
speed pulls against monster mini 315 5x1
short strap hypers 9strap outside of plates) 240 3x10
pulldown abs 3x10

Video of squats and deadlifts.


afternoon
24kg kettlebell swings against purple band 3x12
green band round back gms 3x12

Thoughts
I am pushing with my feet first instead of my head. That is why you see my hips come up first in a number of my squats. We just finished using the rackable camber bar so that may have something to do with it. I am also working on lowering my box height. I took out one rubber mat for this three weeks and will remove another for the next three. I need to push up my ab and hamstring work more. I have upped my quad work which has helped my deadift so that will continue.

Squat Depth

I hear lots of people always asking, "How high/low should my box squat box be?", or "If I'm free squatting, how deep should I squat?"

First of all, you need to be aware of what is legal depth for the federation you lift in (if you compete). If you don't compete, know that a "good" squat is parallel, meaning top of the thigh at the hip is even with the top of the knee. For the athletes I work with, I'm not a huge stickler for squat depth. If someone is obviously too high, then we correct it. But we're not judging a powerlifting meet, so if their box height is a 1/2 inch high, I'm not going to go berserk over it. After all, athletes are athletes, not powerlifters. So my main concern is squat technique and getting them stronger.

Having said that, your training should be based around that squat height. Sometimes squatting lower, sometimes higher. The majority of our max effort training consists of using a box that is lower than or at parallel. However, we will do some "overload" type training that would allow us to use a heavier weight be anywhere from 1-4 inches above parallel.

If you are using dynamic squats, you should always be at parallel or one inch below. Keep this consistant.

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Brian Schwab—No. 1 ranked powerlifter at 148 pounds; WPO Lightweight Champion
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Chad Aichs—WPO competitor in the super heavyweight division; Holds AWPC records in all three lifts and the WPO three-lift bench press record
Julia Ladewski—Sports performance coach and No. 1 ranked female powerlifter at 132 pounds Matt Kroczaleski—One of the top powerlifters in the world at 220 pounds; 2006 WPO World Champion Scott Yard—Top bench press and world record setting powerlifting competitor
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We've been MIA...

Julia here... Sorry for the lack of posting lately... things have been crazy. With a bathroom remodeling project finally finished and trying to get the house in order for the baby (due in January), we're back.

Just a few things I've been thinking of lately that I thought I'd share.

1. Why don't I use my kettlebells more often? That's right... they sit all lonely in the corner. I don't know if I just forget about using them or what. But there are SO many things you can do with them. And I love using them with my athletes. It's easier to teach than an Olympic lift and really teaches them how to use their hips explosively. Cleans, swings and snatches are a staple, but I also like to use them for single arm presses, tricep extensions and even overhead lunges.

2. Why don't I do my hip mobility more often? I used to do it religiously... before every workout and sometimes even on my off days. When I got pregnant with my daughter, I fell off the wagon and since then, my hips ache more, my back hurts more and my hamstrings are always tight. I admit it... I've been lazy. But don't underestimate how important this can be.

3. How much is life really going to change with 2 kids? I've heard the transition from 1 to 2 kids isn't bad... it's the 2 to 3 kids transition that's tough. Let's hope that's the case. My daughter will be 20 months when the baby is born, so I'm hoping that she adjusts quickly (as opposed to an older kid who has been an only child for 3 or 4 years). Either way, life will be hectic as it already is. Good thing I have a garage gym to escape to....

Now, GO VOTE!

Deadlifting tips

If you pull conventional.

If you are weak off the floor turn your toes out for more leg drive but a harder lockout.
Push your knees out to the side.
Line in the bar with the top of your quads before you pull.
Know what eyelets line up under the bar so you can be consistent.
Drive your heels thru the floor.
Pull the tension out of the bar.
Pull back not up when locking out the weight.
Use your weight as a counter balance.
Let your upper back round some.
Use your belly to push off your legs
It should be hard to get to the bar if you have enough air in your belly.
It is okay to start with your head down.

If you pull Sumo.

Squat the weight up.
It will be slow off the floor keep pulling.
If you tend to lose your balance turn your feet forward some.
Push your knees out.
Start with you head up.
Keep your torso upright.
Pull back.



Other things to try or think about

Deadlift off mats
Go heavier for speed pulls (60-70%).
Low box squats work great.
Deadlift against bands will make you work.
Close stance box squats will build the start of your conventional pull.
Ultra wide deadlifts will build the start of your sumo pull.

Deloading

Next week starts our deload week and it is usually needed by time we get to the end of our third week. We deload every fourth week but in the past I have taken a deload week as I felt it was needed. With a planned deload I feel we can plan our training better and get more out of the same training. When I did not plan for the deload I ended up randomly deloading and miss an important workout that I needed.
For our deload weeks we always cut out the CNS work but keep the muscular work high. We also use these weeks to work on our conditioning, rehab injuries and do some things we might not usually do for powerlifting training. We also have rep contests like kettlebell snatches, 100 glute ham raises in as few sets as possible, Power b jack me ups and other fun stuff.
If you do not use a deload in your own training or with your athletes I highly recommend it. If you are unsure what to do start by cutting your volume to 50% of your normal workload. If you need to get away from your traditional stuff try getting outside for a playground workout or just pull the sled. We find that we are ready to get back to lifting at the end of the deload. As long as your work load is lowered you should be fine. If you are looking for more information about deloading you can check out the links below.

Eric Cressey - The Art of the Deload

Jim Wendler - Deload to Reload

Eric Cressey - The Prehab Deload

playground workouts

I ran into a video of these guys on http://www.straighttothebar.com/. These guys are truly amazing.



Get past this guy talking for some great action.