Specificity High 3 Months Out?
- @daniellesherriff is preparing for her first powerlifting competition and is 11 weeks out! She has a vast training history including a crossfit background and has built up a tonne of muscle mass.
Here’s some of the lifting from yesterday’s session which was work on the 3 competition lifts.
11 Weeks out, conventional wisdom would suggest that training should be relatively inspecific (lots of exercise variation, light weight, higher reps on average). However in this context, I see far more value in an emphasis on specific competition lift work at low RPE and low repetition ranges. This will rapidly speed up the learning process of “powerlifting specific” technique , and lead to a bigger total.
Danielle’s set to make some rapid strength gains through neural adaptations, as she trains with more of a powerlifting programming style, with quite a few technical adjustments.
Forgot to film it all... here’s the second set of 2x10 #deadlifts at 405 lbs after hitting 545 lbs for a single
Ded lufts really trying to nail down my bracing again. Couple weeks and I’ll find my groove again
What is a compound exercise?
* squat * deadlift
* bench press
These are weighted movements that involve multiple major muscle groups and involve movement at multiple joints of the body. Benefits include: higher calorie burn, more effective use of time, enhance functional fitness, improved mobility, cardiovascular conditioning, co-ordination and balance.#Battlefit#askkel#compoundmovement#squats#deadlifts#exercise
@adouhaidara demonstrating a variation of deadlift with a kettlebell
Deadlifts are amazing to strengthen your posterior chain and if you're an athlete, that means you must do some types of deadlifts to get quicker/more explosive, and to prevent injuries.
This variation is great to open up the hips and keep your back safe.
Make sure to stay on your heels, keep your shoulder blades tight together and squeeze your abs.
You should feel mainly your hamstrings and your glutes firing. #trainwithcoachnic@thephysicaltrainingcompany
Struggle today, stronger tomorrow! Our greatest glory is not in never failing but in rising every time we fail. Failed my 2rm Hang Snatch at 40kgs today when in fact last week I did this for 3.. Sometimes you have it, Sometimes you don’t, today I had nothing ♀️ #snatch
You dont get the ass you want by sitting on it happy hump day
Been lacking in motivation lately due to socialising and life getting in the way, we all have ups and downs but it felt good to hit back yesterday! Worked on snatch complex; snatch - snatch balance - oth squat focusing on movement, speed and technique. Finished off with 5x6 OTH weight building (42.5kg) squats with a 2 second pause at bottom followed by 10 mins on the assault bike!
When you look back at summer pics because you have that winter fluff going on and miss being out in the sun. #mondaymood
Have you got your workout in If you are looking for a 1 on 1 PT and wanting to get in shape over the winter and be ready for the summer or even just have a fitness goal that you want to achieve. Feel free to message me to enquire about sessions I’m more than happy to help out - -
P.S This exercise takes a lot of energy but a great way to increase explosive power. Start with a lower height and light medicine ball then work your way up
try it out. @gymshark@gymsharktrain#friday