22.03.20

INTENDED STIMULUS

During today’s class we’re going to be performing heavy back squats.

Athletes should find 1 weight and stay there for 7 sets.

Athletes should perform their back squats at 85-100% of their 1-rep max. Still, each rep shouldn’t feel like an absolute max. They should feel as if they could maybe do 1 more rep (a total of 2 reps each set) if they needed to.

Athletes should rest 2-3 minutes between each set.

RX

7 sets for load:
1 back squat

LEVEL 1

7 sets for load:
3 back squat

SKILL WORK

Pre-workout:
3 sets:
20 banded walks (moving right)
20 banded walks (moving left)
10 single-leg glute bridges/leg

STRETCHING

2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg

WHITE BOARD BRIEF

Target load | 85%-100% of 1-rep max.

Today is a heavy day! Although the workout is written to perform 1 rep, we’re not building to a max. Instead we want athletes to perform each set at the same weight. Athletes should pick a weight that challenges them but can be performed with proper technique.

The weight chosen should be between 85-100% of their 1-rep max. More likely than not, this weight will be around 90%.

We shouldn’t have any misses during today’s workout. Express to your athletes that this weight is supposed to be heavy but they should also feel confident that they’re going to complete the rep every time.

The rep should have some speed to it. We shouldn’t see athletes shaking and barely grinding out reps. If this does occur, it should happen at the very end of the workout.

Advise athletes to rest 2:00-3:00 between each set. The rest should be relatively consistent between each set.