Our unique problem You may be a seasoned athlete but you are also slightly detrained into a beginner. You have been pulled away from your normal training protocol. Gyms shut down everywhere and you were forced to make due with what you had. Most of that was ALOT of bodyweight movements. Thousands of squats and push ups. If you were diligent then you have built an amazing base. Now, does this mean all is lost? Can you no longer squat a 45lbs bar when you were so close to that 300lbs mark?!?! No! But what we lack is a little bit of that Proficiency. So as a Coach it is very important that we recognize that our athletes may not be ready to do everything that they did before they left. It's our job to always push our athletes safely towards progress. All this considered we will begin our 4 week, Bedrock programming on Monday the 18th of May! Main Movements For some that just begun they will progress as needed. That could be via a dumbbell/kettlebell or just bodyweight. For those seasoned barbell warriors. It's in the rack with the power bar. Your percentages will lie to you. Expect to see a very loosely based, auto-regulated method of strength training. This will be in the form of 10RM, 8RM, 5RM, and 3RM. You will build to a "Working Set." Once found you will start your reps and sets. You will find this a very low stress way to build you back up. Proprioceptive Awareness Proprioceptive Awareness is the internal sense that tells you where your body parts are without your having to look at them. This internal body awareness relies on receptors in your joints, muscles, ligaments, and connective tissue. With this time away you may find that your athleticism will not quiet be what it was before. This is completely normal. With a little attention it will be one of the quickest markers to return. Primal Movements We need a Tune-Up! The barbell movements will help but it's not everything! We will introduce Primal Movement Patterns into our accessory work! We all use Primal movement patterns everyday. Whether its efficient or not, it's being done! This is the opportune time to refine and improve these very functional movements. All of these are done across Axis. Axes are lines, real or imaginary, along which movement takes place, and are named in relation to their orientation. As body movement occurs in a given plane, the joint moves or turns about an axis 90-degrees to that plane. Body movement occurs within a plane, the joint moves or turns about the axis 90 degrees to that plane. You will see squats, hinges, step ups, individually or in combination. Some weighted some with just bodyweight under extreme control! Our goal is to further push the gym performance to the outside performance! Speed Training Dynamic Effort Day as you know it will take a change. Specialty bars and accommodating resistance will be absent of this 4 week program. We will be learning how to move with speed under barbell weight only. The Conjugate Method uses Dynamic Effort work to push speed and force production. This was slightly adopted after the findings of the late Dr. Fred Hatfield. He was one of the first men to squat 1,000lbs in nothing more than ACE Bandage wraps. His contributions to the world of Strength and Conditioning still resonate today. We will be utilizing his CAT system for our speed work. CAT: Compensatory Acceleration Training CAT is a training methodology in which an athlete deliberately tries to accelerate the bar throughout the concentric phase of the movement (the shortening of a muscle as it acts against resistive force—i.e. the upwards phase of a back squat), instead of applying less force to a lift because the load is lighter. Sound familiar? DE Day minus bands and chains! We got this. Accessory Work Building upon small movements responsible for the structure of our larger ones is and always will be a staple at Black Sheep! It moves us into the upper echelon on strength performance while mitigating injuries. You will still see all your posterior chain accessories. Your Reverse Hypers, Inverse Curls, Sled Pulls, and abs, abs, abs! In Closing We have another unique opportunity to build a stronger base than before. Embrace it! Be open to some improvements and refinement. If its your beginning of Black Sheep Training then welcome! You couldn't have joined at a better time! Let's get to work! Always in Strength, Dan
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AuthorDan Schlemmer Archives
July 2020
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