Thursday, 03.13.14
Some wise words from Strength and Conditioning guru Rafael Ruiz. Make sure to follow his gym 1Forty-Four1 on Facebook
“As a Performance Coach preparing athletes for sports specific and/or real world application, I’m disheartened by watching 1/2 ass’n reps because you’re tired or just trying to reach a certain # in an arbitrary rep scheme. 99 out of 100 times, this common practice will cause a lot more harm than good. A ball doesn’t slow down according to your effort, a bullet doesn’t scale down and that’s great that you finished your reps & sets, but the play was over :10 ago and you never got into position to even think about making a play!”
-Rafael Ruiz
Amateur
Squat 3×5 (add 5 lb to last workout)
Bench 3×5 (add 2.5 lb to last workout)
then…
Complete 6 rounds:
One Arm KB Walking Lunge w/ 1 pood – 10 yards (alternate hands each round)
Sprint 60 yards
*Rest 60 seconds between rounds
Collegiate
Press 5 @ 70%, 5 @ 75%, 5 @ 80% of 1 RM from Monday
then…
Religion
Complete 5 rounds:
Squat – Max Reps
Burpee Box Jumps 20″ – 7 reps
*If under a body weight of 225 lb, use a weight of 225 lb. If body weight is over 225 lb, put your body weight on the bar.
2014 03 12
Amen to that. It all goes back to “practice like you WANT to play.” If you want to play at full speed and full effort, that means you have to train the same way. Keep your goals in mind while you train to guide you and provide motivation. If you short your range of motion, or go slow, or cut rest time to finish sooner, you are only cheating yourself. No one else cares.