New approach for me during this meet prep, I am dropping Speed work, yes I said it. I am taking the main staple away from the conjugate system to see what happens, I will be replacing all speed work with reception squat bench and deadlift following Prilipins chart while applying eccentrics, isometrics and concentric to then deadlifting portion, Why? I have done speed work for the last 5 years and I want to see what happens when replacing it. Remember, speed work needs 4 components:
Speed Strength “speed”
Conditioning
repetition effort
Recovery
Repetition effort work that I am replacing will attempt to incorporate 3 of those 4 by way of:
Speed Strength (moving the weight as fast as possible)
Conditioning (1 – 1:30 between sets)
Repetition effort to work on areas I suck at from S,B,D
Here is how week 2 repetition effort day went:
*Squats 4×5: 400
*Opposite stance, Stiff Bar, Bands Max 2: 485 soft-lock
*Drop weight 30% 3×5: 340 + straps (drop both bands)
*Deadlift 5×4: 430
*Leg Press 4×12: 4,5,5
*Hamstring Plate Slides 4×12: BW
*Planks R,F,L 30 seconds each side – 3 rounds BW
