DE lower body/deadlift training: (5-16-08)
we are doing this sumo deadlift routine made by chris clark
http://www.elitefts.com/documents/ad...t_training.htm but we are throwing in DE squats as a first exercise. this way we aren't missing out on our speed work but are getting to train this deadlift routine.
warm up......
speed squats: 16.25" box
55x10
55x10
145x8
145x5 add dbl ply frantz breifs
265x2 for 5 sets (used 80 total pounds of chain)
these went real well today. exsplosion was good out of the hole and hitting a lower box is good conditioning for the hips.
zercher squats:
185x8 for 3 sets (80 total lbs fo chain)
stone trainer: (big drum with bar in middle to load plates onto)
drum (weight 90) x5
drum (weight 90) x5
drum (weight 90) +quarter x5
drum (weight 90) +quarter x5
drum (weight 90) +quarter x5
reverse hyper ext:
4 plates per side x12
4 plates per side x12
4 plates per side x12
4 plates per side x12
grip work:
rolling thunder:
3 quarters-10 secs per hand
4 quarters-10 secs per hand
4 quarters-10 secs per hand
5 quarters-10 secs per hand