You Can't Fire a Canon From a Canoe
This workout shows a way of attacking a leg day. There are many workout programs but to maximize our performance we need to attack workouts in a progression after a dynamic warm up:
- Speed
- Power
- Strength
- Power endurance and then finish up with
- Finishing exercises. (click title to read more)
The video shows the entire phase 4 which is 40 reps between squats and hex deads. The other phases are shown in the sub window. Here is the breakdown:
1. Speed: I start with foot speed. One drill is basic 'step in step outs' 10 seconds of work max.
2. Power: Power is strength x speed. Power cleans are the king of all power exercises
3. Strength: Pure strength is 1-3 reps. I like the single leg rear leg lift squats. I can go heavy before the lower back is a limiting factor.
4. Power Endurance: This is the mentally tough one. We use the Get Your Number (GYN) paradigm developed by Turk Fickling. This protocol is 1 set to total fatigue. The objective is total absolute fatigue, we try to wreck ourselves in one set. The goal is one set of high volume (40-50 reps) at about 70% max between two similar compound movements.
5. Misc./Balance/finishing: This is the final work on specific deficiencies.
The five phase progression is based in part on the teachings of Charles Staley (see staleytraining.com) where the workout progresses through the bodies energy systems http://www.brianmac.co.uk/energy.htm. Speed, power and strength taxes the Creatine Phosphate system (8 second burst). The power endurance taxes the aneorobic system (60-90 seconds). The GYN is actually 4+ min but there are rest pauses (http://www.bodybuilding.com/fun/mahler27.htm) when changing between squats and deads.
Right now circuit training is popular and there are a lot of benefits to hitting a WOD. But to maximize performance, we have to fully attack Pure Speed, Pure Power, Pure Strength, and the killer GYN. I aint' gonna lie to you, it sucks.
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