This morning, the 7am STRICTLY STRENGTH crew crushed some sumo deadlifts. We started with a badass and challenging partner warmup, focusing on primarily bodyweight movements with a buddy carry tossed in the mix to start loading the body in prepration for the day's work!
We then moved into a dynamic effort sumo dead session of 10 sets of 2 reps @ 70% of their 1RM conventional deadlift.
I wanted each of them(and their nervous system) primed and ready to pull BIG loads QUICKLY!
It proved to work perfectly!
Every single athlete pulled a new sumo PR!!!
You'll get to see them knockin' them out in the video below, but I need to mention that every athlete in the MW 530am class - who did the same SWOD on Wednesday morning - also set new PRs!!!
All I have to say is...
THIS SHIT WORKS!!!
New session of the STRICTLY STRENGTH PROJECT(prerequisite for the SSClass) is starting soon!
I'm sure that by now you can tell that there are some "MUSTS" when designing an effective strength training and hypertrophy program, right?
Let's list them out all together....
1. Squats- Box Squats and Back Squats...
while we're at it, any damn variation you can think of!
2. Presses-
We haven't quite gotten there yet, but when we do, you will know why they are so important to the overall affectivenes of your training!
3. THE DEADLIFT- This is the grand-daddy!
If you are serious about building raw strength, the one lift you MUST include is the deadlift!
Start'em Young!!!
Now, I have put together a quick little video on the deadlift, it's basic variations, and the most effective way to perform the lift for the average strength athlete. Let it be known that there are hundreds of tiny, minuet details to all of the lifts listed above. We are simply only scratching the surface. Remember, the goal of this is to give you the right information in the proper doses so that you feel confident to take them on and implement them. If we went into every single detail of each movement, you would be just as confused and frustrated as you were before you started following this blog.
That being said, I feel that the information I have given you in today's video on the deadlift and sumo deadlift is quality stuff. It covers the pieces that you need to know in order to perform the movement safely and as it was intended.
One final note before I send you into video viewing pleasure....
As you have probably guessed by now, I will be posting a lot of information on topics that have already been discussed. No. This is not the result of some rare form of blogging Alzheimer's, but rather my attempt at giving you every bit of information I know on these topics. I would reccommend that you consistently go back and refreash yourself on those "repeater" blog topics just so you are on top of your strength game!
For example, here is the link to the first couple of blogs I wrote on the deadlift. Read back through as soak that shit up like a sponge, people!
Today, I spend about 2 hours creating informational/instructional videos on how to perform the BIG lifts that anyone serious about getting big and strong needs to hit on a regular basis. I gotta say, as weird as it sounds, it was pretty fun spending time in RedBlack Gym on my own cranking this content out! I guess I really am a meathead. I good with that!
Can you tell which famous meathead this is?!
Anyway, today's movement - the back squat - is a foundational piece to any program.
I'll say this:
If you're not performing some form of squat everyday, you are failing!
Mix it up and GET ON IT, STAT!!!
Here's how:
Now, I know that in the video I said that we would be discussing the Box Squat as well, but I am going to wait until tomorrow to unleash that info on you. I want you to absorb the info that I've given you for today so that you are ready to really pick up on what goes down tomorrow, because, as far as I'm concerned, the box squat is in fact more important than the back squat....
If you haven't figured it out by now, I am going to be posting a video each week of hard-working people bustin' their ass to get STRONG!
This week, it's all about my Tuesday/Thursday 7am Strictly Strength crew.
These guys never let up, and are always ready to take on the next SWOD I throw at them.
Great work, guys(and Mary)!!!
Y'all are killin' it!!!
I see the result of your hard work paying off BIG TIME.
In the video below, you'll see the crew hitting some sumo deadlifts(20sets of 2 reps each) for a Dynamic Effort Day, which basically translates in to SPEED work!
--We will be discussing the dynamic effort days, as well as the complete Conjugate Method in the near future....Definitely look forward to that!!!--
For now, though, I'll let you see what it's all about.
You will also see a clip, later in the video, of the fellas bustin' through the second part of our SWOD. This is a perfect example of what STRICTLY STRENGTH is all about;
Hardcore, Bust-You-Up-type workouts!!!
Check out these studs wreckin' shop at Red Black Gym.
