Strength & Power Training Cycle 2
Hey guys, Been a while since i’ve been able to write here on a Sunday blog.
But I can today…
So I want to address the main principles of strength training and how/why we implement them in our training. There have been 100’s of coaches that try to develop a method to train strength and each one will brag that their methods are the greatest…
I believe in 4 really foundational methods that changed the way I look at strength training and they are the basis of every program that has come since. What are they?
- Jim Wendler 5/3/1
- Block Periodization – Accumulation, intensification & realization
- Everything Doug Young developed
- Westside barbell
(If you haven’t read anything on these guys or the training systems and want to expand your knowledge outside of listening to me ramble on.. use google it works lol)
Look at those 4 programs and you can get everything you need to know about getting strong. After those top 3 training systems came out and became popular many people tried to tweak them and call it something else but nothing was better then the original.
And then Chad Wesley Smith came on the scene and Back Squatted 915lbs with just some knee wraps and a belt…
So naturally everyone wanted to know what he was doing for training? His answer was simple. He had developed a program that took the progressive overload systems from the Wendler, The rep maxes Doug young was famous for and the principles of Block training with accum, intens, and realization. This system was what the next huge training system to develop in powerlifting training. THE JUGGERNAUT TRAINING SYSTEM.
We have implemented this training system through Sunday training before and seen great results. Since the development of the Juggernaut system Wesley has gone on to develop many other methods and has even taken the original system and changed it to specialize for the power athlete and dubbed it Juggernaut 2.0.
This is the basis of what we have been using through out the winter and will be soon (once this fucking snow stops) be pushing it event further looking at 4 main areas to get stronger.
4 Areas of Training Sunday Summer 2018
The sprint is the highest velocity that the human body can move and due to this it provides a tremendous stimulus to the body. One of the best ways to recruit fast twitch muscle fibers, burn fat and engage the whole body in movement.
The absolute best way to develop explosive power for Oly lifting and it comes at a lower neurological and physical cost then sprinting. Training jumps will also help develop the power needed to get out of a squat.
Is the best way to develop explosive power from core to extremity and beyond. Things like medicine ball throws allow us to train on all planes of the body and I would argue it teaches triple extension with more power then the Olympic lifts do. The olympic lifts are limited by the simple fact that you hang on to the bar so no matter what at some point you need to decelerate at the end of the movement where throws allow us to push power and force right through the end of the movement.
Heavy lifts (Bench, squat, Press & Deadlift) help us build power, strength and make big gains.. But they are very taxing on the central Nervous systems and joints. So we need to balance heavy lifting with sub maximal training. Sub maximal training allows us to make small gains over time but are more sustainable. Training both together allow us to continue to build muscle and keep that muscle doing the things we need to be powerful.
Coming into our next cycle expect to see 1-4 of these things in every session in multiple forms. Today you will see Lifts & Jumps mixed with heavy stable and unstable movements. This will be a big tax on the CNS so be prepared to have a lingering effect through out the day possibly into Monday and adjust your weekly training accordingly.
Looking forward to seeing progress and I really encourage you to journal this cycle and see how we change in the realm of power & speed by the end of the summer.
‘Til next time, Lift heavy, sprint, jump and become super humans in an average world.
Sunday, April 15, 2018
10 min EMOM
2 lengths Heavy Low Belly Carry
10 Min EMOM
4 Db Strict Press -HAP
Back Rack Lunge
4×6 – Increase weight
21 Air Squats
14 Sit Ups
7/5 cal Ski
3 High Box Jumps
Check back each night at 8pm for the next days WOD
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Phone: (705) 444-0006