Box Squat; X1X Tempo; Transformer Bar (Back Squat Low Position); Double Strong Bands; 3 Chains; 1.0m/s
10×2 (Complex with depth Jumps)
THIS IS a way to PEAK POWER on a Conjugate Phase. Note Power is all about the dynamic eccentric hold AND concentric power where you can accelerate through the end ROM. This setup allows for both – at very high levels.
WAY MORE effective than Olympic Lifts
1.
MAX EFFORT. Supine Hip Bridge – HEAVY (note he gets to 6 Strong bands)
2.
SPEED STRENGTH. Kirocore Flexline Explosive Stepups
3.
LOADED POWER. Proteus Rotations
4.
UNLOADED POWER. Band Assisted Depth Jumps
After 4 rounds of this 4-set complex, we hit Posterior Chain complex:
1.
Glute Ham Raise
2.
PB SL Russian Hamstring
During this peak power phase, it’s always good to map it with Max Effort Sprinting. Note the timed sprints – 2pt start and Base-Stealing Starts. The 10-20yd split tracking being the most ideal.
Also note the BIOMETRICS are the key in the weight room. Hence the data we get from a power and symmetry standpoint on the Proteus and Flexline is crucial. These biometrics are important to track the Post-Activation Potentiation affect, the Power symmetry, and PEAKING power based on previous phases.
The Variable Load Effect. Most of our Posterior Chain Exercises are done with a Variable Load component. Whether we are implementing a cable exercise, a Prone Row, a Landmine Row, a Jammer Row, a Seated Row, and/or a High Row, we have success with setups that account for band attachments. Occasionally we will add in chains (example a Prone Bar Row) – but Bands are typically our preference. This accommodating resistance factor is essential to complete Posterior Chain development.
Note in the first exercise, the Prone Row has a double band attachment on the lever. This will increase the load throughout the concentric part of the row (the lever gets heavier as the lever moves closer to the chest).
In the second exercise, the Standing Single Arm Cable Low Row, can be done with several variations. Which include, but are not limited to: SA Mid Row, SA High Row, DA Row, Half Kneeling position, Seated position, etc. Note that we installed a plate with attachments on the top of the weight stack; and subsequently Band hooks on the outside uprights that surround the weight stack. This allows for double Short Band attachments – which SIGNIFICANTLY increases the variable load. During the concentric portion of this row, the weight stack will move up the rods; that extreme band tension at the top. Thus, providing the overload as the hand moves towards the ribs. This is also great for trunk rotation. In this standing parallel stance – the isometric trunk rotation is emphasized throughout the row. With the double banded extreme variable load – this trunk rotation aspect is extreme (especially at the top of the concentric).
The final exercise is an Air Resisted Row. We use the Flexline or Keiser (Flexline preferred). This is a CONTSTANT load based on the pneumatic system. However, similar loading properties occur as with the Band accommodating resistance. Mainly, the client can accelerate through the end range of motion. Which cannot be done with typical Cable Rows (UNLESS implemented with band attachments) or Lever Rows (UNLESS implemented with band attachments).
Overall, this accommodating resistance is crucial for complete Posterior Chain Development. We use Speed Rows of all stances, positions, and angles. Which the variable load is absolutely necessary for safety, protecting the equipment, and achieving the INTENTION of accelerating through the end range of motion. However, we even implement them on max effort work, volume work, high tempo work, etc. The motor unit recruitment will be maximized if the load increases throughout the concentric. Hence, “more bang for your buck” feature.
The Reverse Hyper is the ultimate Posterior Chain exercise. The great thing about this exercise is it has dozens of different variations. This variation is great for:
For bigger lineman that need a good variation to the basic squat, loading from the waste down puts more focus on the legs with less stress on the spine. Sometimes it can out of necessity because larger athletes (especially with tight shoulders) can be uncomfortable with a standard straight bar on their back. Sometimes it’s just a great variation. It can be done on a box, which gets good focus on unloading the knee joint because the eccentric load is minimized with the isometric pause at the bottom of the squat. This will put the focus on the concentric power. Note that variable loading will allow the athlete to accelerate through the end range of motion, which focuses on accentuating the power and recruiting more motor units. This variation is great for: