If you're a dad, and depending on the age of your kids, you might already have been informed that you simply don't know what you're talking about, that you simply "Don't KNOW". In this case your weak spot, according to your kids is about your inability to KNOW.
Well that's not what I'm talking about today. Weak spots when it comes to lifting reveal themselves in different ways. Usually it's by what ISN'T progressing. Say when you first started lifting and all your lifts were going up. Then when 2 out of your three lifts continue to go up while one stays behind, you can safely say that the lagging lift is now your weak spot.
How do you get that weak spot to improve?
It depends.
If you're like me, I generally don't like accessory work. But I should. My lifts would go up.
Let's say your deadlift is really stuck.
Are you doing good mornings? Rows? Do you know WHERE in the deadlift pull you fail most often? Are you doing only one deadlift version?
The WestSide Barbell approach is a great way to develop all-around strength while indirectly benefiting your target lifts. Cycle different deadlift styles to help strengthen the areas that need help.
Here are a few that I've been using with a modicum of success:
- conventional
- sumo
- deficit
- snatch grip
- rack pulls
Swap these out on a weekly basis and build in your speed days and max effort days.
Here's a sample week:
- Sunday: speed press (bench or shoulder) 2 reps, 12 sets bands or chains (initial weight is 50 to 65% one rep max)
- Monday rest or run Maffetone
- Tuesday: Max Effort Deadlift Conventional
- Wednesday: rest
- Thursday: Max Effort Press (bench or shoulder)
- Friday: rest
- Saturday: Speed Squats or speed deadlift (50 to 60%)
- Sunday: rest
Train hard this week!
No comments:
Post a Comment