2020-1-30 Coaches Notes
Warm-up
Time needed w/ prep: About 10-15 minutes, make sure shoulders and posterior is sufficiently warmed up! Think a mini warm up workout with running, KBS, and jumping.
Teaching points
Pull-up: Teach how to strict pull with a hollow body and resisiting falling into an early arch. Explain how this is effective in not only building long term strength, but shoulder health and core development.
Deadlift: Allow sufficient time for athletes to practice on the barbell. Talk about loading properly, through the toes and feet as well as through the midline. If the toes press down properly, athletes can have better contraction through their legs, as well as better bracing of their midline.
EMOM20
1: 5 Deadlift, building to a heavy 5
2: 7-10 Strict pull-up
3: 15/10 Calorie bike
4: Rest
Goal/stimulus: Opportunity to build to relative heavy deadlift under moderate fatigue. Strict pull-up portion will allow shoulder strength development, as themed throughout this cycle. Intensity is fairly low-medium, the deload of the week, so heavy deadlift is relative to each athlete
Deadlift
Monitor athletes starting bracing methods and position.
Loading can start around 60-65%, and build as desired. Heavy is relative to person, as long as position is intact
Efficiency tip: Toes DOWN, abs clenched!
Strict Pull-up
Have athletes choose assistance that they can get the most volume with, as well as maintain position and not just drop down from the top of the pull-up.
The eccentric is just as important as the pull— so make sure athletes control the descent
Maintain a hollow on all pull-ups, or just add assistance! Volume is important here!
Bike
Go.
Cool down stretches
Hamstring and back foam roll
Bicep and forearm
supine twist