A personal blog(but you can still read it)

Monday Jan 28th 2013, start of third cycle. First two 5's(3x5 to 5x5) and 3's(3x3 to 5x3). This cycle will be more intensification. So on Monday I snatched 32.5kg for 5 reps. 35kgs for 5 reps and 37.5 for 5 reps, pretty easy and my hands didn't leave the bar. Over the next 3 weeks I will increase the weight but still do just three sets. I've increased the volume in my plyos so no increase in volume in my lifts. Back squats were 227.5lbs x 5, 232.5 x 5 and 237.5 x 5. Also on this day, incline bench press 5)3 and barbell bent row 5)3. Today Tuesday doesn't really feel like in did anything yesterday.

See my "Training the older athlete" blog!

See what I'm doing now!

A glimpse!

This time of year, this is what my workouts look like. With all my workouts, I start off foam rolling also known as self myofascial release.  After which I do some anatomical therapy to correct some imbalances I have. The AT work is followed by some core work.  Then I'll do some skips, jump rope, box jumps and then some lunch walks.  My first lift will be either the snatch, the clean or the jerk.  Next I'll either back squat or front squat or on the third day snatch balance.  Then I'll work on an upper body pushing exercise and an upper body pulling exercise normally on the same plane.  So this is a typical off-season workout that an athlete would do for a sport that has a predictable season.  In my case I'm just planning on June through September being my quote unquote season for beach volleyball.  As I get closer to my season and in the season itself, I will do a lot more jumping and only train twice a week. I will do probably one lift a workout which will be a compounded lift.  An example would be like a clean and press, a clean and push press or a clean and jerk.

Happy New Year!

Happy New Year everybody, I hope you're continuing to Embrace The Process!  I start off the new year in the second cycle of my off-season training.  After coming off a cycle where I worked from three sets of 5 to 5 sets of five.  I'm now in a cycle of sets of three, which will run from three sets of 3, to 5 sets of three.  These numbers are for the squats and the Olympic lifts.  This is the type of work that'll increase strength, power and explosive speed.  Remember when training for the sport you love, this is a multiple phase process.  Success does not  happen overnight.  That's why I say you must Embrace The Process.  And you will see success from phase to phase, which will give you the encouragement to continue.