(This was a whale that I saw this summer. My friend Frank caught it on camera while we were fishing off the coast of Mexico close to San Diego and turned into Black and White. It was was the biggest whale I had ever seen. Truly amazing!)After about a year of doing mainly KB Presses, Squats, Snatches, Lunges and weighted pull ups and chin ups, I have decided to focus on the similar movements but with a barbell. Below are the following lifts I am going to focus on for the next 6 to 8 weeks depending on how my body handles it. I haven't done Zercher squats in years but having watched videos of many RKC's Kenneth Jay and Guardner doing them, it peaked my interest! So the two lifts I want to improve on right now are Military Press and Zercher's. I am going to follow a lifting protocol from Arthur Drexler's book "The Encyclopedia of Weightlifting" that my twin brother Keats Snideman turned me onto. The rest of the movements will be supplemental lifts
1) Barbell Zercher Squats
2) Barbell Military Press (and one day of incline Press)3) Double KB Front Squat (same but different principle- I might also use Bulgarian Split Squats)
4)Weighted Chins and Pull ups (I love these and never take these out of my program)
5) KB Snatches and KB Swings ( I will keep these in my training program for now- but on more of a maintenance mode)
6) Off season sprinting (with my event being the 100 meters- season picks up in January 2008)
That's it! 6 simple yet effective movements to increase my full body strength, power and conditioning. I will also add in plenty of stretching and joint mobility work focusing on my hips, feet, ankles and upper back.
Last week's training
Sunday
sprinting at the track
Tempo runs 10 x 100 yards at 70% intensity
Dips (they had a dip station at UCSD which is great) 36 reps
Stadium sprints up the stairs @ 100% intensity - 6
Friday
Zercher Squats
135 x 5 x 2 sets
185 x 2 x 1 set
225 x 1 (PR)
235 x 1 (PR)
Military Press
115 x 3 reps x 5 sets
9 comments:
Looks like a solid plan! I have no experience with Zercher Squats... they seam like an odd lift to me.
Pull-ups and Chin-ups are awesome, something I should work in to my regular routine. I admire your dedication.
Wow, seems like we're mentally connected almost. Similar ideas with our training and all... You're right, it's great to have a plan.
First, AWESOME photo of the whale. I've got a few pictures of whales in Hawaii, and they're like tiny specks of black that you can't really see.
Second, I'll be following your progress with great interest. I'm also interested in your choice of Zerchers rather than front squats.
Are these training meant to meet to improve your sprinting skills?
Wow, what a great picture.
Nice training with ther Zerchers you pulled out :-)
Jacob
Fawn, Zerchers rule! You should try them!
Tim, yes mi amigo! You gotta have a plan. I don't always have a plan, but when I do, good things happen!
Aaron, thanks bro. It was the biggest whale I have ever seen. About the length of two school buses. Zerchers feel better on my back than barbell front squats. I think because the bar is lower and closer to my center of gravity that it puts less shear forces through my lumbar spine.
Taikei,
Yes, these lifts will improve my force production capabilities which will make faster and stroner in my sprinting
Jacob,
thanks for checking in. You inspired me with your Zercher's so I am doing a 6 to 8 week cycle of them. I love them!
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