Weeks 6 and 7 - Your two hardest weeks so far - Thrower Preseason Training
Here we go with another doubled up blog post. I can't win this season. Things keep popping up that are preventing me from getting these posts out on time. No excuses. I just need to work harder to get these posts out on time to make sure you have all the information when you need it.
Week 6 is the very end of the second 3-week block of training. This is our heaviest week of our "different" squat, bench press, and deadlift movement. You are going to be asked to push harder on these movements than you ever have before.
The weight on the bar and the total volume will be pushed this week. There are extra repetitions, extra sets, and extra weight on the bar. The drop set is still 75% of the top weight from week 3 but since week 3 was heavier, the weight on the bar is heavier.
Even the circuits are longer and heavier.
Good luck! Here is the week 6 video:
This week hot off the press is the week 7 workout. Week 7 is the start of our third 3-week training block.
This week (along with weeks 8 and 9) will require some strategy when you go to select the weights you are going to use. You need to look back at the weights you did on weeks 2 and 3 to gauge an estimated 3 rep max on the squats and bench press.
You will then work up incrementally to your actual tested 3 rep max on both squat and bench press.
The main takeaway here is that you should never fail. Never miss. Don't overestimate your 3 rep max. Go back to week 2 and week 3 and try to gauge what weight is going to be doable for a 3 rep max. This is not about missing. I want you able to do all 3 reps.
Also, there is no deadlift this week. Heavy deadlifts will be eliminated this block. There is a third day with heavy rows, hinging in the circuit, and lower back extensions. So the main areas a deadlift would work are still getting hit, but without putting excess stress on the lumbar spine.
Here is the week 7 workout:
That's it for this week. Make sure to reach out if there are any questions. Also, make sure to get signed up for the November coaching clinic at Primal on October 10th!!!!
As always...THROW FAR!!
Coach Matt Ellis