Objective: Strength - Texas powerlifting style
warmup:
1 mile run then...
3 rounds of
10x pushups
10x squats
10x hip swivel (5/5)
1) 6 rds
3x Bench Press @ 85% of 1RM or
3x pullups
3x shoulder dislocates
2) 5 rounds
6x deadlift - increase weight until difficult but doable
25m Tire drag with 60lbs sandbag in it
6x wgt situp @ 45
pigeon stretch
3) 5 rounds
10x back squat @ 135
6x jumping lunge
30/30 side plank
instep stretch
Comments: Classic Rob Shaul style strength session using the 3 Texas Powerlifting lifts, Bench - Squat - Deadlifts
Volume will increase as the loads decrease so we can train all aspects of strength.
I recently had an email from a soldier asking about training volume and frequency.
When it comes to training, quality takes precedent over quantity always. This rule is ignored by many mediocre athletes. That is why they are mediocre.
You should have a goal in mind and a plan to get you there.
You can see great results training 2x week if you are a new athlete and you train your ass off during those two sessions. 3-4x week provides enough volume to improve in all aspects of fitness and still allow 3 days rest. You'll get stronger, faster, and feel rested. 5x week is for athletes who are approaching an event or are very experienced and who know when to say when.
Time off is necessary. If you feel worn down and are not seeing progress then rest. Most training fiends feel as if they will "lose" their fitness and continue to train when sick, hungover, and tired. Don't be foolish. If you are tired then there is a reason.
Most of my athletes train with me 2x week and train 2-3x a week on their own running / cycling.
The lab rats and I are training 5x week currently following the Operator sessions prior to their posting on the main site. This training is very intense and wears the body down. Total rest weeks and unload weeks are part of this program. So when we hurt, we rest.
Don't fuck around when training. It's not social time. When its time to train turn up the music, shut your mouth, and get to work. If you have the ability to talk then you are not working hard enough.
-Jake