Tuesday 1.17.2023
*Coach’s Notes: Deadlift vs. Romanian Deadlift
To keep it simple, the Romanian Deadlift (or RDL) can we viewed as a “top down” variation of a hinge, while the Conventional Deadlift is “bottom up.” Another good way to look at the difference between these movements is that the RDL sees the hips traveling back and up, while in the Deadlift they travel back and down.
Why prescribe one versus the other? For starters, the Romanian Deadlift allows us to train a hinge movement (and thus the posterior chain) even if someone doesn’t have the best range of motion through their hamstrings, and can actually help improve said range of motion over time. Secondly, because in the RDL we never rest the bar on the floor, we end up with (generally) greater time under tension than with the Deadlift, making it a great way to build postural stability. Lastly, pulling the bar from the floor, as in the Deadlift, requires a greater rate of force production, and faster bracing of the spine, which makes it just a bit more risky for those that might have less-than-perfect movement.
So, while the Deadlift allows us to lift big weight (and thus build big strength), the RDL is effective in helping us train the glutes, hamstrings, and trunk, and might be a more approachable option for many people.
“FITNESS”
A. Three or Four sets of:
Romanian Deadlift x 7 reps @ 3011
Rest 30 seconds
Tall Box Jump x 5 reps*
Rest 30 seconds
Front Leaning Rest on Rings x 30-40 seconds
Rest 60 seconds
*Height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 30 seconds to complete your 5 reps if done properly
Parts "B." & "C.:" Same as "Performance"
“PERFORMANCE”
A. Every 2 minutes, for 14 minutes (7 sets):
Deadlift
*Set 1 – 5 reps @ 55% of 1-RM
*Set 2 – 4 reps @ 65%
*Set 3 – 3 reps @ 75%
*Sets 4-7 – 2 reps @ 83-88%
If you do not know your 1-RM Deadlift, based these sets off feel; if you completed all of your sets on 1.6.2023, try to add 3-5% to those.
B. Every 3 minutes, for 9 minutes (3 sets):
2-3 Turkish Get Ups each arm
15-20 Tall Kneeing Band Pull Aparts
C. Against a 90-second clock, complete:
12/9 Calorie Echo Bike
Burpees x Max Reps
Rest 90 seconds, and complete four sets for max reps.
Compare to 1.18.2022
“ENDURANCE (AKA SWEAT SESH)”
8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg
Rest 2 minutes, then...
8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats
Rest 2 minutes, then...
Repeat for a second set of each.
Goal is to complete the same or more rounds the second time through when compared to the first
