Summer Training W3D3 (High) The Rx Manuel ISO LL HS ECC HS Curl 2x15s 10/10 Copenhagen x10/10 Drop Jumps x10 Big/Mid/Skill 6/12/18” Drops Goal GCT: .2-.3 Clean 5x1 70/75/80/85/85 High Block Clean 3x3 50/65/70 RDL 3/3/3/7/7 75/80/85/70/70 Band Speed Squat 6x3 35-45% w/ 30% band tension Goal Velocity: .95-1.05 Aux HS Gliders 2x8/8 Cart Lateral Squat 2x8/8 Reverse Hyper 2x12 Hand Assisted SSB Calf Raise 2x12 #REALtraining @ #TXST

BOSS MAN @GJKinne

Big Time Upgrade! Thanks to the man, myth and legend Bo! Special thanks to @missyMmcbeth, @PBMstrong, @powerlift_tx and @power_lift for knocking this out of the park for us.

🧱x🧱 #EatEmUp

Upgrade: Right in time for summer OV season

Extensive Plyos: Rudiment Series Intensive Plyos: Pogos/Tuck Jumps Power-Speed: A-Series Soft Starts: Walk in/Skip in Hard Starts: Kneeling 10x10 Hill Sprints #REALtraining @ #TXST

EARNED

Spring Ball Training W4D4 (Low) Rotating Poliquin Chin-up/Lat Pull 5/3/1/1/3/5/7 80/85/90/95/90/85/80 Bench w/ Chains (Circa-Max) 4x1 65/70/75/80 30% accomodating Speed Bench w/ Chains (Dynamic Effort) 4x3 @ 55-65 30% accomodating Goal Velocity: .6-.7 m/s Alternating DB High Incline Press 3x8/8 @ 70-80 Pulley 3pt Row 3x12-8/side @ 70-80 Bodybuilding 3x10/each Rope Overhead Tricep Extension DB Hammer Curl #REALtraining @ #TXST

Spring Ball Training W4D4 (Low) Rotating Poliquin Chin-up/Lat Pull 5/3/1/1/3/5/7 80/85/90/95/90/85/80 Bench w/ Chains (Circa-Max) 4x1 65/70/75/80 30% accomodating Speed Bench w/ Chains (Dynamic Effort) 4x3 @ 55-65 30% accomodating Goal Velocity: .6-.7 m/s Alternating DB High Incline Press 3x8/8 @ 70-80 Pulley 3pt Row 3x12-8/side @ 70-80 Bodybuilding 3x10/each Rope Overhead Tricep Extension DB Hammer Curl #REALtraining @ #TXST

Spring Ball Training W4D3 (High) Manual Groin 2x15s ISO 5 ECC Spring Ankle ISO x30/30s ECC Nordic x5 High Block Clean Combo 2x1 2/2x1 1 60/65/70/70 BTK Block Power Clean 4x2 75/80/85/85 Back Squat 1/1/1/1/3 75/80/85/90/85 1/4 Anderson Squat 3x3 85/90/95 Belt Squat March x60s SL Reverse Hyper x12/12 Cart Rollout 2x10 #REALtraining @ #TXST

🐶

Chasing the Dream ! The Right Way and Again! @HuthStrength #RealTraining

Earned the break☑️ #EatEmUp

The dangerous idea in human performance is not always doing too much. Sometimes it is doing too little meaningful chronic work, then acting surprised when the body breaks down the moment real demands show up. That is the heart of Gabbett’s training injury prevention paradox. The paper argues that athletes accustomed to higher training loads can have fewer injuries than athletes training at lower workloads, and that non contact soft tissue injuries are often tied not to training itself, but to an inappropriate training program with excessive and rapid spikes layered on top of inadequate preparation. As Gabbett put it, “reductions in workloads may not always be the best approach to protect against injury.” Three points jump out immediately: • Too little meaningful chronic work can leave athletes underprepared for the actual demands of practice and competition. • Rapid increases in load are a major problem for non contact soft tissue injury risk. • Appropriately graded high training loads can improve fitness, and that fitness may help protect against injury while improving resilience and availability. To all my fatigue mitigation specialists, we need to be careful about the resiliency we do not build through the manicure process of being “ready” or feeling good. Everybody will always feel ready to compete on the couch or doing less work. The real question is whether they are truly prepared for the demands of the activity. That is the warning in this paper. The answer is not reckless loading. It is not crushing people. It is building enough meaningful chronic exposure that hard demands are no longer novel when they matter most. Source: Gabbett TJ. The training injury prevention paradox: should athletes be training smarter and harder? Br J Sports Med. 2016;50(5):273 to 280.

ACC II: W8D2 (LOW) The Rx Poliquin Chin 3/3/2/2/2/5/7 75/80/85/90/95/85/80 Bench (PEAK) 7x1 70/75/80/85/90/95/100-85 Top set determined by performance @ 95 (coach’s eye/athlete feel/velo). If more was in the tank they took that final step, if not then they peeled back to 85. Press 3/3/3/7/7 80/85/90/80/80 Prime Rot-8 Seated Row 3x12-8 70-75 #REALtraining @ #TXST

Intense Strength Training is arguably the most effective way to increase joint flexibility in healthy adults. This systematic review & meta-analysis included ~1,500 men & women of varying experience and age, across 36 studies. General results were similar to many of the original studies; a full range of motion resistance exercise is highly effective for most people. Sex had a mild impact, but didn't change the overall conclusion. Intensity on the other hand, played the biggest role. The more intense the lifting, the more benefit on flexibility. Age and experience level had no impact. Why does this work? The 2 prevailing thoughts on how flexibility increases are: 1. Mechanical: Changes in tissue, tendons, muscles, etc. 2. Sensory: Higher tolerance to tissue being stretched. Current evidence suggests that both acute (first few minutes) and short-term (first 8 weeks or so) are likely driven by Sensory. After that, Mechanical might be more plausible. Thus, intensity training probably works well bc it drives both potential mechanisms. Lifting heavy weights is not for everyone, but it is important to recognize that it is as viable a method for improving flexibility as anything we've seen thus far. I'll always remember a @thereadystate video from many years ago about how silly it was to think a static hamstring stretch would do anything to flexibility if said hamstring was capable of deadlifting 500 lbs. The specific point doesn't matter, but he was highlighting a fairly common-sense point that ultimately appears supported by the bulk of the research. Paper is open access (free!) below. pubmed.ncbi.nlm.nih.gov/3978…

I first heard this 30 years ago at age 17, when my trainer Jay Schroeder DRILLED it into my soul. I still remember the day we met. He told me, “I don’t want you to squat 450 pounds in 3 seconds… I want you to squat 350 pounds in ½ second. THAT’S power.” To train with him, he forced me to write a daily training log that timed the concentric portion of EVERY rep, EVERY set, EVERY exercise with a stopwatch. I did this for 6 straight months before he allowed me to train at his gym. It took over an hour daily to write the log, but what I learned about my body and performance was invaluable. Training with this intent changes everything: to move max weights at high speed, EVERYTHING matters. Technique and position must be flawless, no power leaks. You learn to eccentrically LOAD, not just drop with gravity and momentum. My body awareness skyrocketed. Speed is king. Details and intention matter. I stopped caring about increasing my max and started caring about moving my max FASTER. It’s the primary reason I transformed myself from a walk-on who ran 4.8 to a first-round pick who ran 4.3.

ACC II: W8D1 (High) The Rx Power Clean 6x1 70/75/80/85/85/85 Clean Pull 3x2 90/95/100 Squat (PEAK) 7x1 70/75/80/85/90/95/100-85 Top set determined by performance @ 95 (coach’s eye/athlete feel/velo). If more was in the tank they took that final step, if not then they peeled back to 85. #REALtraining @ #TXST

"There are two kinds of pain in life: 1. The Pain of Commitment 2. The Pain of Regret Which kind of pain do you want to undergo?" - Curt Cignetti