SYB... New and Improved SST

[BrotherIron]

Developing alactic capacity is a relatively simple process, each week you either need to do more work per set with the same rest periods, do more sets of the same amount of work on the same rest periods, or do the same amount of work and set on shorter rest periods. I would suggest doing your alactic capacity work after your lower body training days, or if you perform a full body template (2-3 days/week) you could do it after every session.

 

[BrotherIron]

Going to be changing up my training. I'm going to add a day which will be Sat. Still training Mon, Wed, Fri. Conditioning will be at the end of Mon and Wed (Mon is sled and Wed is farmers).

For this wave, Friday will look like:

Clean & Press ~ 8 sets of 4 reps; 1min rest
KB Jump Squats~ 8 sets of 4; 1min rest
Sled Runs~ 6 sets of ?? weight for 60ft; 1min rest

The main question I have is my rest time. I don't want a overabundance of lactic acid buildup so I may have to start out with a longer rest time seeing as I'm fluffy at the moment. Each week I'll shorten my rest time while keeping my training the same.

As you can see this will be a fast training session and I'll apply the above statement to this training. I'll also change the movements with each block. I'll utilize movements like Jump Squats, Box Jumps, C&P, KB Swings, Farmers Walks, Sled Runs, Snatch High Pulls/ Pulls, Thrusters (Front Squat + OHP), etc... The main thing is the lifts should be explosive.

 

[Mini Forklift Ⓥ]

I'll admit I've never heard of the term 'alactic capacity', but sounds like the way I approach much of my run training. I'm thinking in terms of weights it would be comparable to developing your anaerobic threshold?

Will check in towards the end of the week and see how that session went for you, sounds like fun!

 

[BrotherIron]

I'll admit I've never heard of the term 'alactic capacity', but sounds like the way I approach much of my run training. I'm thinking in terms of weights it would be comparable to developing your anaerobic threshold?

Will check in towards the end of the week and see how that session went for you, sounds like fun!

This week I plan on starting it on Sat. That means less time to recover so Monday might not be fun but that's ok.

Think of this as a way to build up my ability to generate power quickly, continuously over a period. Think of it like the way a sprinter would train to have the best 100m time possible. I don't need to do things like slow, steady cardio b/c that doesn't have a carryover to my goal which is to generate the maximum amount of force and power directed to the bar for 1 rep of a given lift.

Also, I think this will be a fun way to lean up b/c I'll be honest... the only thing I'd use a treadmill for is to deadlift it.

 

[Mini Forklift Ⓥ]

Sounds like a good plan, have you tried this before or first time?

 

[BrotherIron]

Sounds like a good plan, have you tried this before or first time?

This will be a first time but it's coming from a very credible source so I'm excited to see the results.

 

[BrotherIron]

Hamstrings were sore as fvck. Also, I forgot my red hot so I didn't push my deadlifts. To make it easier, I dropped it from 5's to 3's. Still work but I'm very happy b/c my groin didn't hurt while performing them and still feels good.

I've also decided to keep my training Mon, Wed, Fri so I have a day in between for rest. I'll do my alactic acid day on Sat. I'll start using light weight and get accustomed to all this conditioning and volume since I've been out for a while.

WAVE1 WEEK1
DEADLIFT/ OHP

Deadlift~ 135x5, 225x5, 315x3, 355x3, 395x3, 395x3, 445x3, 445x3

Belted up on 445 sets.​

Z-Press +chain 45lbs~ 95x10, 125+Cx5, 135+Cx5, 145+Cx4, 155+Cx3, 125+Cx7
SLDL w/ DB +orange band~ 80+Bx7, 80+Bx7, 80+Bx5
Biceps Curl~ 40x12, 40x11​

 

[BrotherIron]

Quick definition for alactic-aerobic activities, meaning that they have short burst of intense activities interspersed by periods of lower intensity activity, active rest or passive rest.

A lot of athletes misuse this idea by not taking enough time in terms of rest or by doing longer then optimal duration. Remember more is NOT always better. You need to train harder but ALSO smarter.

To quote CWS "Every time you or your athletes runs a gasser, does countless burpees or pushes the Prowler until your legs are wobbly and you are vomiting, you aren’t developing mental toughness or getting in shape, you are ruining your short and long term abilities to develop speed, maximal strength and explosive power."

 

[BrotherIron]

A solid day. I dropped my weights for my speed work b/c I wasn't sure how my groin would hold up to dynamic effort work. It held up well and I don't have any pain. I made sure I had my professional grade bio-freeze and spread it a lot on the area.

WAVE1 WEEK1
SQUAT/ BENCH

Speed Squat +chain 115lbs~ 145x+Cx5, 195+Cx3, 235+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 315+Cx2, 315+Cx2, 315+Cx2, 315+Cx2, 315+Cx2, 315+Cx2

Only took 45sec rest in between sets, no sleeves and no belt.​

Standing Good Morning~ 145x10, 195x5, 215x5, 235x3, f.drop 195x5
Floor Press w/ Swiss Bar +chain 70lbs~ 135+Cx7, 175+Cx6, 190+Cx6, 205+Cx5, 220+Cx3, f.drop 175+Cx5
Close Grip Pulldown~ 100x12, 140x8, 160x8​

 

[BrotherIron]

Interesting training today. I think I used weights which were to light but that's ok. Since the weight felt light, I decided to use just 45 sec rest. Next week I'll add another set to each lift and another sled run.

WAVE1 WEEK1
ALACTIC ACID TRAINING

Power Clean~ 95x4, 105x4, x4, x4, 115x4, x4, x4, 125x4, x4
KB Swings~ 60x4, x4, x4, x4, x4, x4, x4, x4
Sled Runs~ 90x60ft for 6 sets​

 

[BrotherIron]

I won't be doing sled runs again for another month or so. I think it aggravated my groin a bit. I could feel it when I was doing them on Sat. I'll sub in farmers walks in it's place on Saturdays. I'll change my alactic acid training to jump squats, KB sings, farmers walks.

I had to lower my weights on pause squats today. There wasn't pain but I could feel it a bit which I attribute to the sled runs. The initial push off is probably what did it. I'll just perform Farmers Walks 2x a week (Wed and Sat).

WAVE1 WEEK2
BENCH/ SQUAT

Bench~ 95x10, 135x7, 185x3, 205x5, 240x5, 240x5, 275x5, 275x5
JM Press~ 65x15, 95x7, 95x7, 110x7, 110x7
Pause Squat +chain 90lbs~ 135+Cx3, 195+Cx3, 255+Cx3, 275+Cx3, 295+Cx3, f.drop 235+Cx3, 235+Cx3
H.S. Iso Row~ 45x15, 115x7, 115x7, 135x7​

 

[MAYO]

ALACTIC ACID TRAINING

Does this mean you can't drink milk?