2020-2-10 TEST WEEK Coaches Notes

Warm-up
Time needed w/ prep: 10 minutes  

Coaches choice:
Choose stretches and movements that prime to squat HEAVY. Consider getting athletes on the bar sooner to work tempo squats to get all joints and tendons warmed up properly.

Back squat
1RM back squat

Time needed w/ prep: 20-25 minutes

Goal/Stimulus: Build to 1RM back squat
Teaching point: Be sure to address the following: how to BAIL, achieving full and transferable depth, and proper bracing. We want this to be a true max in order to be used for next cycle, so no partial squats.


Back squat Points of performance: 

  1. Keep belly down (not over extended), toes down, feet flat.

  2. Knees should track over the toes, NOT outside.

  3. Loading of the squat should start at a medium heavy weight, that should be a solid and easy double. Increase load every set

  4. If there are athletes with limited movement mechanics/mobility, substitute back rack lunges, 5 per leg non-alternating.

AMRAP8
6/arm Single arm DB squat clean, 50/35
12 Box jump

Time needed w/ prep: 12-14 mins

Goal/stimulus: Try to go unbroken as long as possible. This is leg stamina and endurance at its finest. Who can push and stay moving.

DB squat clean

  1. Does NOT have to touch the ground each rep.

  2. Modifying for this is dependent on most athletes— however, since this is a capacity test, if an athlete is able to do the weight listed safely, they can use the Rx loading.

  3. Make sure to show athletes how to use their legs and keep the DB close.

  4. Efficiency tip of the day: Curling the DB is fine, but talk to athletes about having the DB move either between the legs like a KBS, or out side the leg— as long as it goes below the knee each rep.

Box jump

  1. BE SAFE

Cool down stretches

Hurdler stretch (hamstring)
Couch stretch (quad/hip flexor)
VMO mash, 2 minutes per side

Frank Nguyen