Lifting Part 2

Part 2 - Fall Lifting

If you are reading this for the first time, make sure you review Part 1 to see a good set of lifting rules that will apply to the fall session of lifting also.  We learned that PHASE ONE of lifting is POWER.  Spring is a good time to develop that power by doing low-rep high weight pyramid reps.  Increase your MAX!

The other two phases of lifting can be worked on in the fall and in-season.

Phase 1 = POWER (How much can you lift?)
Phase 2 = EXPLOSION (How fast can you lift a given weight?)
Phase 3 = Muscular ENDURANCE (How many times or how long can you lift a given weight?)

Everyone talks about their max.  Most people work towards a max.  In wrestling, you only have to be powerful enough to not be overpowered by the other guy.  Most of your POWER requirements are relatively fixed.  But how important to you is it to: A) Push/Pull/Squeeze/Lift faster then the other guy and B) Push/Pull/Squeeze/Lift for a full 2 minutes without any break?

So you spent all spring getting JACKED why don't you use the fall to make that power useful?  In my opinion, the priority should be like this: Fall - EXPLOSION then ENDURANCE and In-season - ENDURANCE then EXPLOSION.  But you should tailor your lifting plan to your weakness. 

So lets look at creating an EXPLOSION workout.  Here are some good guidelines:

1. Follow the same spring guidelines but make the adjustments listed below.
2. Use free weights or non-conventional weight (kettlebells, sandbags, ropes, medicine balls, etc.)
3. Don't concern yourself with putting huge weight on the bar.
4. Spend the first two weeks throwing weight that is well lighter then you think you should use.
5. High reps, better yet use a time period.  How many times can you do the lift in 30 seconds?
6. Make a noise (Bruce Lee can't be wrong)
7. Focus more on lifting speed then perfect lifting technique.  This is why we start with light weight.
8. If possible, design a circuit that address different parts of the body (core, upper, lower) and types of lifts (push, pull, lift)
9. If possible, throw and hit things.  Tires, medicine balls, logs, hay bails, etc.

I'd also like to hear some examples of what you may have done in the past to increase muscular EXPLOSION!  Please post your examples in the comment section below.

SPEED and POWER!