10 sets of 5 squats or deadlifts at 60% of 1rm, with 45-60 seconds rest b/t sets.
Make sure you are moving the bar as explosively as possible in every rep. Now there are many different ways to approach controlled rest period training so I’ll just go through and list some of my favorites for each sport…
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POWERLIFTING
• Controlled rest periods on backdown sets. This could be range from 30 seconds to 2 minutes for sets of 2-5 reps at 60-80% of your 1rm. There are too many options to list here but you get the idea, get the stop watch out and monitor your rest.
• Density training. Set a time cap like 5 or 10 min and see how much work you can get done in that time. Put 70% on the bar and see how many triples you can do in 5 minutes, and the next week either try and beat that number of reps with the same weight, or match it with heavier weight.
STRONGMAN
• Controlled rest periods on event training. My online clients probably hate me for this but they’ll love me on competition day. I love using this on Yoke and Farmers training. After working up to a heavy set for 50’, I will back down to 60% of my top set and go as far as I can in 10 seconds, then add 30-50 pounds and go again, on 1 min rest. I’ll continue adding weight and doing these type of sets until I fail to go 50’ in the prescribed time.
Controlled rest periods can also be done with things like Every Minute on the Minute training (or every , :30, :90 or 2 min). My favorite way to do this is either with Stone over Bar or Axle/Log Clean and Press, but you can do it with basically any event. Do this by doing 1-3 reps on the set interval, obviously the reps and rest will depend on the intensity. Try a 10 min EMOM of Medium/Heavy Stone Over a High Bar for doubles.
WEIGHTLIFTING
• Every Minute on the Minute Training, of Every Whatever Interval You Want, is a great option to improve special work capacity. My favorite progression here is the following...
• Week 1- Snatch 6x3 at 70% EMOM, Clean and Jerk 5x3+1 at 70% Every :90
• Week 2- Snatch 7x2 at 80% EMOM, Clean and Jerk 6x2+1 at 80% Every :90
• Week 3- Snatch 12x1 at 90% EMOM, Clean and Jerk 10x1 at 90% Every :90
• Density training is also a good option for weightlifters, but I would keep it to more of an off season period. Density training is just trying to do more work within a set period of time, like how many doubles you can do with 80% of your max in 10 minutes. This will also make you good at CrossFat (CrossFat is a registered trademark of CWS and is the Heavyweight division of CrossFit, just kidding, don’t sue me CrossFit)
HIGHLAND GAMES/THROWING
• All of the options listed above can be applied for throwers in their weightroom training to improve conditioning.
• Density training with medball throws is a great way to enhace
special work capacity. To do this perform a medball throw (overhead backwards, scoop, rotational, shot, etc) and then jog/walk to the ball and throw again, count the total number of throws you can do in 10 minutes and try to exceed that the next week.
Well there you have it, my thoughts on conditioning for strength athletes. Nothing complicated or revolutionary, just well planned, hard work that will make you stronger and fitter.
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an all-encompassing guide to select training modalities for your sporting goals.
When selecting any training method, modality or exercise you must ensure that it is directly addressing at least one of the following:
-Size -Strength -Peaking -Technique -Recovery -Adaptation -Injury
Within the context of powerlifting, if training is supposed to be directed towards size, the muscles being built and techniques being used must reflect powerlifting, so save the calf raises.
If I was writing this 3 years ago, basically all of the focus would have been on people doing too much variation, but it seems as if the pendulum has swung quite a bit. While too much variation is still certainly an issue for many, it also leads to a lack of technical excellence and selecting exercises with too low of transfer to the competitive movement.
As great as the Internet has been for sharing information, it has also
given beginner lifters access to the training programs of elite lifters. Some beginners then emulate the current training of the top lifters, rather than
the training those elite lifters did to get to the top. Variation via different exercises and loading strategies is important to use during different
parts of the training process, as that variation will lead to better general preparation, which you can build a high tower of strength atop. Remember, too, that variation can be achieved through small changes like stance
width, grip width, bar placement, tempo, pauses, and rep schemes; you don’t have to make drastic changes like specialty bars and accommodating resistance as variation.
Training with too much specificity year round presents a number of potential drawbacks for the lifters. Training with only the most specific training means will limit the lifter’s abilities to overload specific
musculature that may be holding back their progress. Also, if you’re over applying the principle of specificity you’ll miss out on the benefits of hypertrophy and general strength development.
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