3/23/10; Single-Leg Emphasis MetCon Circuit, and Of Being a Jack of Two Trades, but a Master of Neither (and it’s a good thing)

I certainly don’t mean this in a derogatory sense — far from it — this is simply the makings of a well-rounded athlete.

There is, of course, a wide range of phenotypical expression among athletes (and weekend warriors), along the explosive-elastic continuum.  Swedish sprinter/weightlifter Lena Berntsson is a fine example of a well-trained athlete who happens to fall somewhere in the “ripe” middle of this continuum — though probably leaning more toward the explosive side of things, as evidenced by her propensity for (and relative success in), the short sprints.

Lena’s in lane 4 of the finals, here — the 2nd race in this clip.

I’ve written a few prior posts (here’s one) on the vertical jump as a good measure of explosiveness and as an indicator of overall athleticism.  But let’s be realistic as to what we’re measuring for.  The vert is a good indicator of explosiveness, and, as such, is a good indicator of probable prowess in explosive-leaning sports.  Now, a 60 meter sprint and an Olympic lift may seem to be similar endeavors, but consider this: the winning 60 meter sprint time above was 7.4-ish seconds, whereas an Oly snatch, for example, requires a burst of approximately 1.5 seconds.  A good deal of elasticity is required to perform well in even a short sprint — but in an Olympic lift?  Elasticity need not apply.

We know that, to some extent, explosiveness can be trained.  But what of elasticity?  We’ll consider that in future posts.

Today’s workout was a single-leg gig with a MetCon feel.  This required approximately 30 minutes to nail, following the warm-ups.  Two rounds of this were performed as “primers”, and I have not included those here.  These are the “meat” rounds.

single-leg box squat: (each leg) 20lb dbs x 5; 30lb vest + 20lb dbs x 6, 6, 6

single-leg barbell deadlifts: (each leg) 115 x 5; 125 x 6, 6, 6

weighted dips: 45 x 6; 70 x 6; 80 x 6, 6, 6

weighted reverse-grip pull-ups: 45 x 5; 70 x 5; 80 x 4, 4, 3

4 total rounds here, with an additional round of dips and pull-ups.  My legs were too fried to attempt the “bonus” round.  Very slow negatives on the box squats, with the emphasis put on not collapsing onto the box at the near-parallel position.  Attempt these and you’ll know exactly what I mean by “attempt not to collapse”.

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