Strength Reserve & The Intensity or Volume Driven Crossfit Athlete.

Hello there! After I posted  “Periodization and Crossfit” I received a good amount of positive feedback and was asked if I could post more about CF and my view on developing a CF athlete.

Here is the link to the original post:

https://thebmorebrandon.wordpress.com/2016/07/31/periodization-and-crossfit-based-on-a-true-story/

Again, this post is geared towards the competitive CF athlete. This post is gonna be kinda short and sweet but I find it’s something very useful for a CF athlete nonetheless.

This post will go over something I’ve been talking about for a little while now: Strength Reserve.

When an athlete begins to get tuckered out/to tire out, they begin to rely on their strength, but more on this in just a minute…I would also have to say that the more advanced and “intensity driven” athlete will also rely on their willpower….their CNS excitability…and most importantly..their arousal..this tends to be a character trait rather than a “trained quality” however, I guess it is something you can coach and train over the years..but I personally find it’s more the person..”you do you”. There some some “volume driven” athletes that might be more metabolically efficient than neuromuscular, and they will tend to tolerate volume better but likely wont be the dude yelling out crazy ass shit to psyche himself up to pull 2x bwt overhead. Again, character traits = training traits to a degree. Personally, this is why I often see some of the people that gravitate more towards the “crazy” positions on team/individual sports like being a goalkeeper, hurdler, high jumper, sprinter or being a weightlifter tends to be either eccentric or just very intense people. The intensity driven athlete will not tolerate volume as well as the “volume driven” athlete likely because of how fatiguing that style of training is on all of your systems..especially the CNS. I fall in this category myself. I tend to not tolerate volume as easily as I should, because I tend to opt for intensity and arousal over training for volume sub-maximally. Again, this isn’t anything more than my personal, anecdotal view…though over the years of coaching, I feel there is something to this.

Now, about strength reserve.  Basically, an athlete can fall back on their strength and or technique reserves when they begin to tire out in competitive settings. The more strength you have the better basically. For CF, we know all of the above play a huge role being how powerlifts and or olympic lifts tend to be performed either as a ladder to a repetition max (after already having completed 1 or 2 WODs prior that is..very important to note that) or within a group of other exercises that might be similar in force-effort or contrasting or a completely different gas exchange (think monostrucual aka cyclical exercise for time or calories). Regardless of the exercises performed, the more an athlete can can lift the better they will perform in a competitive setting…say you have only a few minutes to warm-up to get to your 1RM on a lift (though this is not exactly optimal for potentiation..it might very well happen in CF competition!) your adrenaline is likely gonna begin shootin up as it should and then end up just rippin that shit off the floor…you best bet yo ass that you’re relying on that good old STRENGTH RESERVE BABY!  I wouldn’t make aerobic capacity reserve a fallback biomotor ability for a CF athlete being a CF athlete is a hybrid strength athlete…if anything, a CF athlete needs to get their alactic capacity/power developed with acceleration sleds/prowlers/pulling sleds/tire flippin/intensity burst Airdyne/Row/Run, and lactic capacity & power developed with 200m/400m times, short & long speed endurance (shorter and longer rest periods/repeat sprints) and their aerobic power developed with effort distribution on repeat 1/2 miles, full 1 mile times, and 6 min row, run. etc.

Like the previous post pointed out several times, the better the athlete’s biomotor abilities (strength, power, lactic acid tolerance, etc) are developed, the better they can maintain them and rely on them in competition. A good trend I’m seeing within CF now is that WODs are getting shorter and more intense or are forcing athletes to pace and have improved lactic acid tolerance…meaning, rather than dropping a bar when performing thrusters and picking it up and performing several sets of fewer reps (clusters/buffering) they’re performing the exercise unbroken..or at least close to it. This is a good thing for someone with a greater strength reserve!!

You’ll be like Batman…you’ll have a ton of weak people around you and then as everyone begins to tire out, you’ll just blow them all away cuz you got that awesome ass strength reserve after all that hardcore WODin/competition…so, in other words, if Batman has a large strength reserve to fall back on when fighting, you should too!! How badass is that!

In Gainz,
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My Nutrition Journey, 4 weeks out + Peak Week Strategies.

As many of you know, I’m about to compete in a bodybuilding competition for the first time in muh life. I really enjoy and respect bodybuilding because it’s what got me where I am today and it’s difficult as hell but rewarding as hell. It all started back in 2004/5 as a noob meathead, training 6 days per week, and thinking all you needed to do to get big was drink a huge protein shake with chocolate milk post-workout…within 1 year of bodybuilding I learned a lot and by the time I finished I high school I had gained over 50lbs and I was totally ripped n strong. I was eating several sweet potato & turkey burger patty meals throughout the school day , typically during science class and lunch (michael, you were there), but this experience is what led me to become a movement specialist, clinician (chiro assistant), powerlifting, soccer and track & field coach and business owner and now very interested in sports nutrition. One thing I will say, as the wise Lee Burton once said at the FMS level 2 course, “I know enough about nutrition to say I know nothing about nutrition.” I too feel I really know nothing about nutrition, so don’t take the info I have here as the word of a professional, because I am not. This is simply a guide or test to be honest. This is really just something for people to read that have a interest in what nutritional guidelines I am up to for my competition. So..lets get this out of the way:

IMPORTANT NOTICE TO READER:

This non-medical, nutritional information on this blog post is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Since I have a good understanding as to how my body works, read a lot, and have been doing this on and off for over ten years, I decided to develop all of my own training and nutrition prep for my competition (see previous post on periodization for bodybuilding). I took what I liked from Frank Zane’s training & nutrition and modified it to work for me. I did originally consider working with some “contest-prep” coaches but I ended up not going through with it.

Here is my own personal step by step approach I used to determine my pre-contest nutrition plan.

1. Individual Differences: which diet(s) have you used that you feel have worked while training?

-Some people do better, feel better and even look better on high or low carb diets
-Some people do better, feel better and even look better on low or high fat diets
-Some people do better, feel better and even look better on low or high protein diets

I personally feel it is very important that we DO NOT stick to a diet just for only looking better, or only feeling better, or only performing better…I think a good overall diet will help you get all three. Now, I know a lot of bodybuilders are fans of low carb or carb rotation/cycling..which is good, but if you see you are getting hurt because your attention dwindles when training or you feel piss poor or you look worse..then you should know it’s not working, because if you’re hurt or in pain, or not feeling good, and not looking better, how are you going to be consistent and want to continue to use that diet? Pick something that enables you to do better in the gym, feel better, and look better. Now, if you do better, feel better and look better on carb cycling, then that’s what you should stick to.

I personally always felt high protein (1-1.5g protein per lb of LBM) and high carb (2-2.2g carbs per lb of LBM) and low fat (0.5g per lb of LBM) made me feel and look my best.

How do i know this? I tried all of the above diets throughout my prep to see how it went. I also have used different diet strategies over the years as well. For a long time I was low carb/high fat and intermittent fasting 16:8 (back in 2012-13) when I was working clinically full time..long days, this seemed to work for my schedule (7am-8pm shifts). I was powerlifting during this time and then transitioned into playing soccer as well. What do you think I had to change when I began playing soccer and developing my middle distance endurance? I upped them carbs like a MOTHA! I was dead without em. When I was powerlifting however, I could careless about how many carbs I was getting in.

2. Clean Eating or IIFYM or IF

To be completely honest, for many years I haven’t measured/weighed my food, or stuck to only healthy foods because I am naturally very lean and I have a pretty high metabolism. Since starting my contest-prep dieting in late April, I started out with IIFYM because I felt it would be way too crazy to just go full on clean eating. I saw some changes in my composition after about a lil over a month of it, but I decided I was mentally and physically prepared for clean eating.

Clean eating works for me. Period. I saw changes within 2 weeks and ever since I have seen more and more changes. I started out in April weighing 143lbs…now, I am at the heaviest I have ever been at this level of body fat. I am weighing around 153-154lbs in the AM and I’m vascular/striated throughout my entire body…likely the leanest I’ve ever been. So, for the better part of 3 months I’ve been clean eating. High protein, high carb/low fat.

I personally can’t do much of anything with IF unless i am only powerlifting. If i am doing cardio and hypertrophy..i need more carbs and I simply can’t use IF to get what I need in..I would burn out.

3. RQ Testing (optional)

Another, more objective option for helping you better determine which diet might work for you other than simply using auto-regulation (based on subjective feeling) is to get something called Respiratory Quotient testing and RMR testing. RQ/RMR tests can determine basically if you burn more from carbs or fats at rest. If you burn more from fats, then you should technically eat more fats, and vice versa. Some people are in the middle, they burn somewhat similar amounts of carbs/fats and in this case, it’s best to simply stay moderate with both carb/fat intake.

Peak Week Strategy

Now, this could be a 5 part blog post just on different Peak Week strategies but I’m gonna keep this baby short n sweet.

Common trends for Peak Week: Carbs/Water/Sodium

option 1.-Sequential Deplete/ Sequential Load
option 2.-Total Deplete/ Total Junk Load
option 3.-several other strategies.

Carbs:
Basically, some take their depletion more healthy, slowly, and sequentially…lower day by day (typically 3 days deplete, then 3 days load). Some take their depletion a lot more insane, immediate, and from day 1 start with <50g carbs per day..maybe even 0. Now, again, this depends on the person, if you’re like me and you’re used to eating 300+g carbs per day, then you likely won’t look very full with option 2. by cutting carbs so early for several days..you’ll likely either come in flat or look better the days after the show because you overloaded and “spilled” carbs trying to fill out.

Water/Sodium:
Just like with the carbs, your water and sodium intake is modulated depending on the method as well as your previous experiences. The common trend is to “water load” while carb depleting. Typically drinking anywhere from 6-8 liters of water while completely removing sodium from the diet and lowering carbs sequentially. Then, you just invert it…
inverted_finger-1

begin adding more carbs to the diet while reducing water intake..and then on the day of the contest, no water at all (just sips when necessary) and very high carb intake to draw all fluids into the muscles to get that sandpaper/dry look.

I am going to be using the Sequential Deplete / Sequential Load option for my peak week. Starting 7 days out, i’ll water load while lowering carb intake until until i am 4 days out, and then beginning day 3 i will sequentially introduce more carbs while reducing water intake.

There you have it! I will for sure most likely post how this went after everything is all said and done. As of today I am exactly 4 weeks out from the NPC Capitol Grand Prix!

In Gainz,
Brandon

 

Periodization and Crossfit. Based on a true story.

Periodization and CF…now this is something I’ve been meaning to talk about for a long time …. a long time.. SW3

As you may likely know, periodization as it relates to CF is a bit antithetical. but before we get in the sweet n juicy stuff, lets back up a bit. I want to clarify that there is a obvious difference between CF training for the competitive Crossfitter (Regional, Games) and the general population. If you know me, then you likely know what my views are on the general population and even other athletes of other sports (other than CF) using CF to improve their health, fitness, etc. The point of this post is to focus on CF training for the competitive CF athlete.

Alright, so CF and periodization are antithetical, but are they really? Well, lets define the sport of CF. Before you can begin to train any aspect of a sport or sporting movement, you must be able to know what it is you’re aiming to improve. What do we know more or less about CF?

Here are 3 things we know more or less about the sport of CF:

1. more or less chaotic programming (somewhat organized ..maybe some form of periodization of strength / read powerlifts-squat/deadlift/bench and periodization of power /read olympic lifts/derivs)

2. more or less constantly varied microcycles and even mesos as far as the temporal organization and training frequencies of specific and general exercises, as well as the means and methods used to develop specific biomotor abilities necessary for CF such as-muscle endurance (? more on this later), maximal strength, power, and my personal favorites…aerobic, lactic, and alactic energy systems…something CF and most in general seem varied confused by or simply just don’t know and understand, which is fine. Kind of. Not really. We will talk about it..and will become a more awesome coach or crossfitter or Superhero.

3. more or less high intensity, functional movements

That will be 5000 dollars.

What from the above is most important or perhaps the most tricky and difficult aspect of CF to improve? In my opinion. Which is likely worth nothing..it is #3. the high intensity, functional movements.  Simply because there are SO MANY DAMN EXERCISES YOU ALL PERFORM!

This is tricky simply because the number of functional movements aka competitive exercises performed in a given WOD or competition is pretty insane. This, in my opinion, is where CF begins to fail a bit as a “sport” and especially as a sport that apparently produces the worlds greatest  LOL

Being there are sooooooo many damn competitive exercises in CF, you would think the workouts would emphasize a good bit of skill development, and for the most part they do..kinda, sorta get that right..at least at first during the “OnRAMP” stage or beginning stage of box membership and during Skill development tiers of a session. What they primarily focus on is powerlifts and olympic lifts..again, strength and power..but not much on running, sprinting, jumping, gymnastics (more or less..read between the lines here) and especially not swimming, carrying heavy stuff, throwing heavy stuff, lactic acid tolerance and maintaining endurance with “high intensity”. As you likely know, the longer we do something intra-session, the more the form breaks down, but I am not going to get into the whole high rep oly lifts/powerlifts/met-con/bodyweight/gymnasticy complex, AMRAP, EMOM stuff, that’s not the point of my post..some of those means and methods can actually used properly and safely, but it takes a deeper understanding of periodization, programming, and planning to do so. Again, this post is simply on Periodization though, not programming and planning. For more info on this though, look up Yuri and Natalia Verkhoshansky’s work on the principle of “dynamic correspondence”.

So, simply put, there are tons of exercises being used in a ton of different formats with competing gas exchange intra-session/WOD…something very different from most sports…could you imagine a middle distance runner (800m-1500m) like a soccer player being made to play soccer, and then go pick up a heavy ass yoke or atlas stone or barbell and perform reps? No. I mean, just think about the running (not the ball play) and then expecting 100% effort/performance on the sprinting and 100% effort/performance on the lifting and jumping…it’s simply…not likely..humanly possible..but due to the public spectacle which the Games have become, we can see that it is…well, kinda somewhat possible..it’s just that we don’t see 100% effort/performance on most of everything. The running and sprinting and other stuff tends to be at times…sub-max effort, paced effort..which, if that’s what you need to do in order to do well in the sport..so be it..but it’s not like you’re gonna be out sprinting an Olympic hurdler anytime soon or out lifting Olympic Lifters anytime soon, but the crossfitter will likely out lift most soccer players and middle distance runners.

This is where periodization comes into play and this is why I feel the number of competition exercises and the intensities used with them is where some good ol periodization can come in handy for a CF athlete. Management of stress, biomotor development, recovery and how it fits into each phase is very useful to have…at least a baseline idea of how it will be periodized.

The way we develop our energy systems to improve gas exchange, tissue extensibility, tension, joint mobility, coordination, and every other biomotor is specific..specific in that it takes repeated training effects in the short term to cause an improvement in the organism’s functional system (muscle system, neural system, cardioresp system, skeletal, etc.) over the long term, and we do this via periodizaition. Optimally. More or less.

Modern periodization theory and practice has been expanded, refined, redefined year after year..coach by coach and sports scientist by sports scientist. This blog post aims to explain primarily.

1. The type of periodization / theory and practice I have used for Crossfitters

2. The outcome

Pretty simple. Here we go. Are you ready?
… “Where we’re going…you don’t need eyes..”

I made a program for an athlete that is competitive CF athlete.

Classification of ESD -aerobic, lactic, alactic.
Aerobic capacity and power (long effort)
Lactic capacity and power (moderate effort)
Alatic capacity and power (very short effort)
Compensation (aerobic capacity…modified duration)
for more on this, private message or simply purchase my mentor’s (Carlo A. Buzzichelli)  book that explain it fully. “Periodization Training for Sports, 3rd Edition’ by Tudor Bompa, PH.D and Carlo A. Buzzichelli.

Energy system development (ESD) used linear / sequential integration. Meaning, we started with the easy stuff and progress to the harder and more specific stuff to CF in a linear fashion. Periodization of strength, power, muscle endurance is also shown, more on this below for the future. You’re very welcome.

Periodization.CF

Above you can see how we prioritized energy system development early over WODs (look at below chart for WOD frequency), but starting in March, ESD comes simply from WODs. During March, maximal strength and power development simply comes from WODs only, and lastly, in Feb/March aka Pre comp and competition, everything is being maintained while we are training most specific means and methods to CF..WODs.

The reason the GPP/SPP phases focus on development and put WODs on the back burner is simply because WODs kill glycogen and reserves necessary for development of biomotors.

QUICK NOTE ON: SKILL DEVELOPMENT

WODs in my opinion (especially extensive ones / benchmarks) should really only be used once in a while..preceded by a day off or a skill day and followed by a day off or compensation session. Get the idea? I do not recommend skill work after a WOD..especially the more extensive WODs. I might make an exception to this if the WOD is short and sweet..intensive nature..but even still, i would have to look at the force-effots and see if it’s causing any sort of competition to the skill work that might make it contraindicated.

Back to how I periodized the maximal strength, power and muscle endurance development. It’s simply step loading / pendulum integration…followed by maintenance and then solely from WODS.  I really like step loading because it allows a lot of improvement in short term and a lot of practice. I also really like pendulum integration for speed/power sports and even some strength athletes that have a low tolerance to prolonged work in any one sort of regime.

MTSlogo
Wod.Freq.SD.LD

and lastly, periodization of power and power endurance is also step-loading and pendulum integration.

Oly.PW.Skill

Now, the outcome.

The client became extremely CF..fit. Meaning, he really improved his skill development, was conditioned and was able to tolerate lactic acid, recover and move fast with little drop off or need of a buffer (stopping during a exercise with load or on bodyweight/gymnastics exercises or airdyne/rower to recover) during WODs he could see others were dropping off during lactic dominant work, likely because he had improved lactic acid tolerance and also because we weren’t killing him with WODs. His skill, strength and power development improved quite well so far. Time will tell if this works 100%, but we shall see! Focus on periodization of all biomotors..including skill, WODs, strength/power/muscular, and ESD, and you’ll see you’re not as beat up and tired and you’re stronger and healthier.

There you have it! A work in progress. Next up I plan on using something I’ve been using with my powerlifters for a while which is a Block Training System…more on that later!

BTS.
all graphics (except for the Obi Wan Kenobi one) were designed by McCary Training Systems, LLC.

In Gainz,
Brandon

Yes, I’m a Bodybuilder and yes I periodize and you should too.

Heeeeeey there! I assume you’re clicking on this because you’re interested in getting some natty gainz or are simply interested in what it is I’ve dedicated my life to the past 3.5 almost 4 months.

As you may or may not know, I am a coach (track & field: high jump/sprints & powerlifting) as well as a chiro assistant with several years of clinical rehab experience and yeah, I worked with some Cuban Olympic/World Champion track & field athletes with the International Strength & Conditioning Institute. As a high jump coach, I was fortunate enough to meet the one and only Javier Sotomayor and his HJ coach Guillermo De La Torre, whom I spoke extensively with about how to develop HJ motor potential and technical mastery.

If a well read coach/trainer saw how I trained throughout the year they would likely say my training resembles that of a sprinter and powerlifter, until recently, when it became like a bodybuilder. I periodize my training. Something that isn’t often found in bodybuilding. When you talk about things like GPP1/2 and SPP1/2 you typically think of maximal strength, speed & power sports (powerlifting aka maximal strength lifting, and olympic weightlifting aka actual power lifting and speed/power sports – jumps, sprints, and throws.)

As a natural bodybuilder it’s good to periodize and auto-regulate…because it works. First, you need to know what needs improvement and then find what works for you (exercises/training freq-intensity/nutrition). Once you find the answers to all of these you can begin becoming awesome. Periodization for a natural bodybuilder doesn’t have to be rocket science. It’s actually quite simple compared to periodization for the previously mentioned types of athletes..because you’re simply developing muscle size..not power, not maximal strength, not speed, not lactic acid tolerance…if any coach tells you need to develop these other biomotor qualities..then they likely think you’re invincible and have endless reserves …or perhaps you’re simply on PEDs or have an amazing outlier alarm-resistance reaction to stress.

If you’re competing in any physique comp, simply count backwards from the day of the comp and plan accordingly. My training can be seen as three distinct phases. The longest phase: Volume 1 / 2 (GPPI/II) and the second longest phase: Intensity 1 / 2 (SPPI/II) and the last and most brief “phase” is Peak Week.

Volume 1: 3 way split, 6 day cycle – extensive
Volume 2a: 3 way split, 5 day cycle – moderate
Volume 2b: 3 way split, 5-5-4 day cycle – alt. extensive/moderate
Intensity 1: 4 way split, 7 day cycle –  alt. moderate/intensive
Intensity 2: 4 way split, 7 day cycle – most intensive (impressive…most impressive) vader.impresssssive
Peak Week: 4 way split –  glycogen depletion
Transition: 2-4 weeks.

Some people might think this is backwards as they might argue it is less specific to bodybuilding to lift heavy as you get closer to a bodybuilding comp. For my genetics, my body type/metabolism, and previous experience, I know what allows me to look my best, train my best and it’s not with volume and frequency..but high intensity and less frequency. My 5 day cycle volume training had me in the gym for up to 2 to 2.5 hours at a time…training 2 on 1 off 1 on 1 off, repeat. Hitting each body part every 5 days. I can stay pretty strong on this routine but there comes a point when you need to stop when you’re getting so lean that you might be risking muscle size for extreme definition. Right now I am consistently gaining lean body mass while still staying lean. I went from 142lbs and somewhat out of bodybuilding shape definition, to 154lbs and being full of vascularity, striations and muscle size. My goal (as i’m sure it’s most peoples) is to come in looking full, striated and define with muscle size. Going on stage with only size isn’t cool and only going on stage with definition isn’t either..gottz to have both SON!

Now, lets talk reality and final fantasy i mean fantasy. A plan is only as good as long as it actually works. If it works (for a bber, it means getting bigger and define while still having energy for posing and life) then keep doing it..if it leaves you super tired, super sore, and you’re eating well and your nutrition/sleep/stress isn’t piss poor, but you’re not looking better, then you need to flip dat cheese and not burn out. boba.the.fett.

Something I truly believe makes you look better is having MORE good workouts than BAD workouts. I also feel that you should be going harder and seeing heavier weights being lifted (not necessarily in a linear fashion) for more reps from week to week and month to month. If you’re constantly saying and feeling, “man, i’m having a bad day” or “this feels heavy” or “i’m in pain” or “put me in carbonite freeze chamber, i need some cryotherapy like, long term…”, then you need to flip that cheese. I started feeling really tired and like I was just getting in the workouts without improving at the end of my 5-5-4 routine and I decided, NAH AH, IT IS TIME…so i decided to start the intensity phase just 1 week early, and it was a genius decision. I haven’t felt better and looked better. Now, having a plan is good, you need to have one, but you need to also know how to auto-regulate..bodybuilding should be about knowing when and where you push hard and how well you are feeling when you do (this goes for more than bbing of course). For me, that means Legs. It’s a priority, i prioritize my nutrition and training split around my weak points…because: A. i am not genetically gifted in the department of thigh mass, and B. I don’t want weak points and i am a glutton for punishment and will do whatever it takes to improve. This goes for everything in my life.

My current “intensity” training split is:

Monday: Legs  (weak points: quads, hams, calves)
Tuesday: OFF
Wednesday: Back/Abs *both are strong points, but need to be pushed hard nonetheless
Thursday: OFF
Friday: Chest/Biceps/Calves
Saturday: Delts/Traps/Triceps/Abs *finishing the week with my strengths which also happens to be some of the smaller muscles and least energy demanding.
Sunday: OFF  – allow for 1 cheat meal to fuel up glycogen stores for Monday’s Leg session

I always found it was best to train your biggest muscle groups/weak point first in the week (legs, back) and follow those up with days off, and then bang out the rest two in a row and rest hard and eat hard Sunday.

As some of you may know, I got to meet the legendary “Chemist” Frank Zane. He is my hero as far as aesthetics and classic physiques go. He was the guy I saw when I was 16 and I was like, “yeah, that’s what i wanna look like.”. Getting to meet him, talk to him and read his books, I can honestly say he knows his stuff..i mean, the dude looks better than me at 74. He gave me a lot of great info and i even used his training and nutrition advice through 3/4 of my entire prep for my comp..i actually still use his nutrition advice. All of my volume training was his. I used his training split and training cycles. They work. If you’re the person that has a tough time leaning out, then his 5 day cycle 3 way split routine is for you..or if you’re truly badass, try his 5-5-4 day cycle with the 3 way split. 13620096_10155002101133662_3536006337527597882_n

Ok, i’m done giving away free stuff for now. Have a great day. Time to eat meal #3.

In Gainz,
Brandon

bbing.yo 13654137_10155002204273662_6230293295629181351_n

Gladiator Workout.

First of all, reading this should make you do this….
120

Lower Body Biometric 8.30.15

Hurdle Hop Single Leg (low hurdle, nothing special) – Split Squat Drop Jumps – Accelerated Band Jumps: 3 sets x 3 reps ea.

Start for Right Split Squat Drop Jumps: You jump, landing quickly into a split stance, then perform a split stance jump in place after landing immediately (think tap n go: quick amortization)
jump.intolunge.dropjump.

Finish, right split jump landing, immediately into split jump. 3 ea. side. (nice arm carriage/landing i must say 😛 ) 
landing.propultion.splitjump

And, one of my personal favorites..there are so many different ways to do this exercise: bilateral jump, single-leg with partner assist. (holding rear leg), and split jumps as demonstrated here:

left.accl.band.split.jumps.startaccl.band.jump.left.finishaccl.band.jump.right.startaccl.band.jump.right.finish

Now, for some more awesomeness:
Hexbar DL-drop-off method: 3 second sets, explosive for 6 sets + 3 warm-up sets of: 5-3-3  (3 reps ea. working set w/ 240-290lbs), paired w/ prehab for first 4 sets: banded dynamic hip abduction x 10 ea., banded dynamic hip adduction x 10 ea., TKEs x 10 ea.
band.abd.start.band.abd.finish

Single Leg Press-reactive method (these were amazing, your foot drops explosive into catching platform and exploding the sled up and catching it, paired w/ barbell RDL clean pulls 3 sets ea. for 6 reps

Hip Thrusters (3 wheels-explosive and quick concentric/eccentrics, think fast-not slow or isometric) paried w/ Hexbar Bulgarians (1 and 1/4th rep Oscillatory method w/ 110lbs, fast-not slow): 4 sets each for 6 reps each, ea. set.

FINITO 

Cumulative Effect of Training.

This is why, from a scientific point of view, I find Extreme Conditioning Programs (ECPs) to be less superior to periodized strength & conditioning which takes into account the science behind ‘transfer of training’ or the cumulative effect of training. You can’t just throw a bunch of random stuff together (well, you can, just understand it doesn’t mean the training effects of different training means will all improve simultaneously) each session and expect a direct cumulative effect..don’t work dat way, yo!  In other words, working twice as “hard” for half as much (< morphological functional adaption). ECPs tend to use a “mixed training” approach when it comes to temporal organization of a training unit or workout. Some might say mixed training produces mixed results.

Basically, do you want to PWN it and own it with awesome adaption!?
super

Or, do you wanna be pwned by a lack of it?!
BaneBreakingBatmansback_zps3c63098b

“Special Strength Training (SST) for Special Physical Prep. SST can be divided into two categories:

-Global SST exercises, complex motor structures, reproduce the whole competition exercise / or its elements;

-Local SST exercises, simple motor structures, reproduce key-movements of the competition exercise or movements which involve muscle groups used in key-movements.”(1)

Global = pattern specific and combined force-efforts (intra and inter-muscular specificity)

Local = non-pattern specific but still training similar force-effort (intra and inter-muscular specific according to ‘dynamic correspondence’)

Acute and delayed training effects = cumulative effect / morphological functional improvement.

Neurological accumulation has a long-term delayed effect as a sum of repeated acute training effects, finishing one training method/block (strength) followed by a new method/block (explosive speed and power) will enable one to capitalize on neuromuscular adaptions from the previous training…but you can’t improve all qualities, simultaneously.

“The cumulative training effect, obtained by this training means, is not the sum of the training effects of different training means used, but (the cumulative effect) depends on the SEQUENCE of their use (the form of their temporal organization) in a training session and also in the training process as a whole.”(2)

1. “Special Strength Training Manual For Coaches”- Yuri and Natalia Verkhoshansky, Ch.1, 1.4. Applying SST In The Training Process., 1.4.1. General Characteristics Of Training Means And Training Process. Pg 48.

2.  “Special Strength Training Manual For Coaches”- Yuri and Natalia Verkhoshansky, Ch.1, 1.4. Applying SST In The Training Process., 1.4.2. General Characteristics Of SST Means. Pg 48.