For the Speed School High School athletes, Mondays are Max Effort Upper Body Days and Tuesdays are Max Effort Lower Body Days. Every fourth week we replace the Max Effort Days with Repetitive Effort Days. With that being said, this past Monday, March 20, 2017 was the fourth week of the current mesocycle therefore the athletes' programmed workout was a Repetitive Effort Upper Body Day.
Now most people familiar with powerlifting will immediately recognize the terminology used just now and might assume that athletes at Overdrive Fitness are being trained to be powerlifters. If that is your assumption, then you are wrong. We apply powerlifting methodologies to enhance our athletes' strength. Over the past several years, we have found that our athletes perform better when utilizing a Conjugate Method because the vast majority of them are multi-sport athletes. Since they are multi-sport athletes, we do not see them on a regular basis year-round therefore a long term program with phasic structure isn't quite as effective although it is preferred. Also, with the intermittently programmed mesocycles, we feel that a deload every fourth week isn't necessary for our athletes which is why we substitute Repetitive Effort Days with Max Effort Days. In a sense it is a "deload" because we will increase the volume through programming for higher reps, but this will be less taxing on the central nervous system as the intensity (both absolute and relative) is much lower.
The workout on this specific day was as followed:
1. Wristband Extensions & Rotations x 30/hand
2. Band Forearm Pronations & Supinations x 30/hand
3a. YWTI: 2 x 15 sec each
3b. Blackburns: 2 x 10
3c. Scap Push-Ups: 2 x 10
3d. Yoga Push-Ups: 2 x 10
3e. Plyo Push-Ups: 2 x 5
1a. 2-Board Bench Press: 4 x 10
1b. Palms-Up Band Pull Aparts: 4 x 20
2a. Anterior Band Half-Kneeling Overhead Press: 3 x 10/arm
2b. Meadows Rows: 3 x 10/arm
2c. Pronated Dumbbell Rear Flyes: 3 x 10
1a. Wichlinski Press: 2 x 10
1b. Kneeling Pallof Press: 2 x A-Z (draw full alphabet in capital letters only)
Check out the video below to see this workout.