070 : 022 Conventional Strength
True strength is merely a description of the level of control that you have over a joint or a series/complex of joints. When most people lift in the conventional manner with traditional exercises, they make completing the task a priority over their awareness of what is in control and what is not. This is an externally focused and limited approach. The internal model model of strength seeks to first gain a sensitivity to what is happening and then increase control in the range that you have. The only thing tricky about this session is using traditional movements but avoiding bad habits of a weight focused task. Instead, use the prep to understand where you lack control, then the working sets to challenge that control. be honest about what you can and can’t control.
As a note, I’ve been messing with the PAIL/RAIL lately. INstead of just stretching for 2min, I’ve been doing an Iso ramp progressively for one minute, then regressively for one minute. These are short 10 sec or so ramps up to a maximal contraction. I will make a video this week to explain them in detail.
Warm
5 rounds, 30-sec of each
3min Hip CARs
PAIL/RAIL I/R Hip (iso ramp)
Work
Work up to heavy Power clean (define it by your ability to control 100%)
Use last rep of the clean as your first set of the Deadlift
10-8-6-4-2
5x Box Jumps between
Finish
10-15-20
Banded Hip Thrust
Reverse Hyper
