Have you evaluated your goals lately? Are you working towards them? Have you identified your weaknesses and prioritized the hierarchy of actions to remove the limitations?
Training/Games Prep(Phase 4/Week 3/Day 1)
Todays training will focus mostly on strength lifts and no highly technical movements. The goal is to set the body up for an optimal training effect as the week progresses.
A. 8 x 50m Sled Walks @135, rest 30 sec.
B1. 5 x 3 Back Squat @ 75%, rest 45 sec.
B2. 5 x 6 Glute-Ham Raise @25lbs, rest 60 sec.
C1. 5 x 5 Weighted Dips (40X0)*, rest 30 sec.
C2. 5 x 6 GHD Sit Ups, rest 60 sec.
*40X0 refers to the tempo of each rep in a set. Varying your tempo is a highly effective way to train most notably utilized by Charles Poliquin. Each character dictates the time it takes for that portion of the lift. In this case
4-(or the first character in the sequence) is the lowering or eccentric phase of the rep
0-The moment before the concentric phase
X-Is the concentric phase or the pushing portion of the rep and X refers to explosive or max effort.
0-The moment after the concentric and right before the eccentric, (this would be the top of the squat or the locked out overhead position of the press.)
We will use tempo training frequently as it is a highly effective training tool to increase time under tension and bust through plateaus.