Thursday 10.20.2022

Oct 19

*Coach’s Notes: Long Pause Squats

One of the most beneficial things we can do to build strength in a specific position is to practice HOLDING that position, especially under load. Isometric strength, as it is called, should actually be the first step before going into dynamic (or moving) strength — but, even as we advance in our training, going back to this idea of holding a “pause” in different phases of a movement can prove extremely helpful toward long term progression.

Of course, longer, slower tempos will necessitate us bringing down the weights a bit. However, our joints and connective tissue will thank us, as they get a chance to increase their ability to handle time under tension, decreasing the risk of injury. Further, our movement quality can greatly increase by slowing things down, and being deliberate in our movement (as opposed to relying on momentum or “bouncing” out of the bottom of every squat).

For today, base your weights off of feel, and be STRICT on the tempo — 3-second lowering, 3-second active pause in the bottom, then up as quickly as possible. At the top of each rep, take a breath, brace, and descend again for your next one.

If you struggle with the front rack position, consider using a DB or KB in a goblet position, or two KBs in a front-rack hold.

“FITNESS” & “PERFORMANCE”

A. Prep Work
2 rounds for quality
150 Meter Run or Row
6-8 Yoga Push-ups
12-15 Patrick Steps each leg (hold an upright for support if needed)
15-20 Hollow Rocks
25-30 Banded Lateral Steps each side

B. Pause Squats
Three sets of:
Tempo Front Squat x 5 reps @ 33X1
Rest 2 minutes

Perform two warm-up sets, then...
*Set 1 -- 7/10 RPE
*Set 2 -- 7/10 RPE
*Set 3 -- 8/10 RPE

C. Conditioning
Three sets for max reps of:
60 Seconds of Toes to Bar or Strict Hanging Knee Tucks
60 Seconds of Single Arm Kettlebell Front Rack Walking Lunges (24/16kg -- switch arms at 30 seconds)
60 Seconds of Double-Unders (or Mountain Climbers)
Rest 60 seconds

“OLYMPIC WEIGHTLIFTING”

Week 3 Day 2
A. Snatch Balance + Overhead Squat - build to a tough single for today in 3-4 working sets

B. Hang Snatch from Below the knee
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 85%

*Pause for 2-seconds in the starting position (below the knee) on each rep

C. Hang Clean from Below the Knee
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 85%

*Pause for 2-seconds in the starting position (below the knee) on each rep

D. Accessory work (optional) — if there is time