On to the the day’s workout. I should preface this by saying that I had a pretty tough fixie ride and stadium sprint session on Sunday (I also reeled-off approximately 100 elevated-feet ballistic push-ups, 10 at a time, in between stair sprints/hops/bound variations). The obvious question would then be, “why on earth do a pull/push workout following that?” The short answer is that Sunday’s workout was largely quad dominant (biking, stadium runs) and upper-chest/shoulder-dominant (highly elevated feet during the ballistic push-ups). Also, I closely auto-regulated myself during this morning’s bout to ensure that I hadn’t misjudged anything. The warm-up consisted of jumps, ballistics and light plyos (no sprints), about 10 minute’s worth. I’d also classify the first two sets here as “transition” sets.
- vertical jump x 3
- *SLDL low pull with jump (feet completely clear of the floor each rep):135 x 5, 5; 225 x 5; 255 x 4; 275 x 3, 3
- ballistic dips x 3
- weighted dips: 45 x 5, 7; 80 x 4; 90 x 3; 100 x 3, 3
Verts and ballistic dips prior to each “weighted” exercise as a cns prime.
*SLDL = straight leg deadlift. Actually, for me, the positioning here is somewhere between an RDL and a full, knees-locked, SLDL. Why this position? An attempt at minimizing, as much as practicable, quadriceps engagement in the lift (especially out of the hole) – and conversely, maximizing glute/ham engagement from the bottom-out to bar-at-the-knees position. Now you have to be careful here – when I use the term “explosive”, I don’t mean “out of control”. The SLDL position is an awkward start for the explosive low pull, and necessitates a quick, but controlled lift from the floor until the bar clears the knees. From there on it’s full speed ahead. As always, initiate the jump from the heels, transferring to toe-off at the last moment. Too early a shift to the balls of the foot/toes engages the quads and chokes off the posterior chain involvement. And remember, the PC is the body’s power house; don’t cut it short.
Chris, at Conditioning Research, recently posted about the “relaxed knees SLDL”; “relaxed”, of course, being a relative term. All I’ve done is add a low pull and toe-off to what is being demonstrated here. And, by necessity, I shifted gears and redlined once the bar cleared my knees vs. maintaining a consistent speed as is being demonstrated in Chris’ clip – which is an example of this movement done as a strength emphasis modality.