The interesting thing about goals is they often seem to get shifted around due to the normal happenings in life. Dates move, targets get revised, and life happens; examples include projects coming up at work or a vacation getting scheduled. Heck, even an unexpectedly sunny day can overcome that day’s motivation to train. This is where the value of competitive events comes in.

Having a planned competitive event scheduled (or series of events) puts hard fixed dates to your goals. The dates don’t change because you strained your quad or your little sister is getting married. What you do is figure out how to deal with these things within the confines of your fixed schedule, because there is no flexibility to your goal.

In addition to created firm dates you have to live by, it also provides additional focus and motivation to your training goals and objectives. Having that event looming in the future clearly defines what you’re working to achieve. It is not some loosely defined goal, and this clear goal provides the sharp crisp focus and purpose to your training plan. This purpose feeds one’s motivation.

Now there are those people who just have that incredible level of consistency and dedication to continuous improvement. It may be easy to question why these people would need to rely on this method to provide the clarity and motivation to their training. The truth is they don’t; they need it for another reason. Oftentimes people truly training at this level are doing so due to some behavioral issues, such as compulsive or addictive behavior patterns.

With this type of behavior pattern, it can be nearly impossible to get the person to occasionally down-regulate their training, which is needed to maximize their results.Personally, I fall into this category and things like major surgeries, vacations, births of children, or career changes make little to no effect on my training. It is only the competitive event that forces me to down-regulate my training so I can “realize” the results and achieve the recovery needed before my next training cycle.

Regardless of your sport participating in competitive events are a key piece in maximizing your potential and keeping you moving forward and progressing. Benefits include:

• Clarity of goals
• Inflexible dates forcing you to accommodate them (not the other way around)
• Motivation
• Forced down-regulation and “realization” periods

What’s your next event?

The post Are You Training In A Void? Why Competition Helps appeared first on Breaking Muscle.

Maximizing performance in your desired objective (either strength or conditioning) doesn’t mean simply incorporating the opposite and hoping for the best. Imagine an endurance runner tossing in a bunch of strength training leading into a running event or a large out of shape powerlifter slamming out a bunch of cardio leading into a meet. In both scenarios the athlete will likely reduce their performance. CrossFit has done an excellent job at incorporating training across the strength and conditioning spectrum (or broad modal domains in CF language), but at the same time its athletes are not in “peak” shape for any specific points within those spectrums.

At this point it may sound like I’m all for very specific training for competitive athletes. This is not the case and in fact I firmly believe maximal performance on the platform (or whatever the performance venue) requires incorporation of both strength and conditioning. It becomes not a question of “should you” but “how.” If you’re focusing on strength athletes, as this article does, the key point is to setup your training so the conditioning is supporting you as reach your strength objectives. Often, conditioning is implemented as a secondary goal, but done so in a manner that detracts from the primary objectives, when it could be accelerating them.

Looking at pure strength sports, such as powerlifting or Olympic lifting, it can be argued conditioning has no direct application at the time of the event. With a mixed sport such as strongman it becomes a little less clear. In pure strength sports the competitive event involves strength, speed, and technique, with conditioning hardly impacting the outcome of the performance. If, however, we take a step back to the training leading to the event, we will see a different story. An athlete with improved conditioning will be able to train harder and longer and recover faster, allowing them to get more out of their training cycle leading to the event. If you take two athletes of the same strength levels (all other factors the same) the one who has better conditioning leading into the meet training cycle will simply perform better due to these factors.

Waves of Conditioning Micro-cycles

Conversely, an athlete pushing too hard on the conditioning side during their competitive training cycle will not have the energy reserves or recovery ability to maximize their strength training. Let’s take a look at it, as we did in the example above, but change it to two athletes of the same strength and conditioning levels leading into a competitive training cycle. The athlete who simply coasts and tries to maintain his conditioning levels with the focus being on his strength training will outperform the athlete who continues pushing both as hard as he can. The “coasting on” of conditioning levels can be taken even a step further – by constructing waves of conditioning micro-cycles you can realize strength bumps at key points in the training cycle and for the meet.

I’m sure I’ve bored you with the theoretical at this point. Let’s talk application. I’m going to provide you with some examples of how I arrange training cycle for a competitive strength event for myself and some of my athletes. The training plan example we are going to step into is not for a new athlete, but someone who has already developed a fair-to-significant level of strength and conditioning. The concepts can be used for other conditions, but for example purposes we are going to stick with one training plan.

With a 12-18 week meet training cycle in mind, I will back off 8 weeks prior to the start of that. During this 8 week block I keep the weights at a moderate level and focus primarily on bringing up conditioning levels. Often, the weight training sessions are set up as circuit training to maintain focus on conditioning as well. The first 6 weeks of this training block I will ramp up the conditioning and then taper it down the last two weeks. If someone is in moderate conditioning levels to begin with, a 6 week period of intense conditioning training is all that is needed.

After the pre-training conditioning block we move into the strength training cycle. With the taper at the end of the conditioning block we should be primed to start ramping up the strength training. I usually do 6 week training blocks. With each 6 week training block I overlay my conditioning (labeled Work Capacity in the chart) work. As I wave my strength-training block up, I wave my conditioning down. I repeat this 2-3 times, each time waving the strength training a little higher. In the final block I deload the strength training along with the conditioning deload leading into the meet. (See my article on 3, 2, 1, 0 Meet Preparation Countdown.)

In the example above I’m only showing two variables, but you can obviously use several methods to wave your strength and conditioning levels. For Work Capacity I just looked at the number of HIIT (high intensity interval training) GPP (General Physical Preparedness) sessions done per week for conditioning. This works well for me as I have a number of fixed sessions for team members, thus making it easy to manage. For strength training I just summarized with a fictional % intensity figure. This can be handled via periodization, block periodization, conjugate (my preference), or other training methods.

• Block 1 – Conditioning ramp up “pre” competitive cycle
• Block 2 – Strength training waved up, conditioning waved down
• Block 3 – Strength training waved up, conditioning waved down
• Block 4 – Strength training waved up ant then down, conditioning waved down

Another way to visualize this is by imagining the amount of resources you are dedicating to recover in each of these aspects each week. That allocation will be changed during each block, transitioning from Work Capacity to Strength, while the entire block is waved upwards in intensity. An example of what this would look like with the same training cycle is shown below.

Staging your conditioning training correctly will allow you to incorporate it in a manner supporting and accelerating your strength training, versus it detracting if done incorrectly. In addition, you will typically have the side benefits of being leaner, with better abs, and not having to pant when reach the top of a flight of stairs – which is always a plus.

The post Conditioning for Strength Sports: Optimizing Both Strength & Conditioning appeared first on Breaking Muscle.

Athlete Journal: Chris Duffin, Entry 88 – 5×5 Bench at 425lbs

MONDAY

Warm Up Circuit x 4 Times

Mace Swings x 20 reps

Curls 30×10

Bench Press

300×2

365×2

425×5,5,5,5,3

Dips

120×12,12,12,12

Front Delt Kettlebell Twist Raise

18×20,20,20,20

WEDNESDAY

Safety Squat Bar Squats w/Chain

175×5

175+300×3

285+300×3

395+300×3

505+300×5

550+300×3,3,3

1-Leg Adductor Press

250×16,16

THURSDAY

On lunch break:

Mace Swings x20

CIRCUIT

• Bodyweight Dips x60,40,45,40
• Leg Extension Stack x20,20,20,20
• Lying Band Ham Curl x25,25,25,25
• Front Delt Kettlebell Twist x20,20,20,20

SATURDAY

Deadlift

405×3

505×3

605×1

705×1 – with holdout and no straps

805×4,0

Bent Over Rows

495×12

In reviewing the recent videos of my deadlifts, it looks like I’m going to need to address some hip mobility to get back up to peak deadlift form and weight. Also, as a side note not listed in my log, I’ve started doing the ab wheel at home every non-training day. I just do a few sets from the knees, and am careful not to overdo it since I hit it frequently. I focus on proper spine position and abdominal pressurization.

The post Athlete Journal: Chris Duffin, Entry 88 – 5×5 Bench at 425lbs appeared first on Breaking Muscle.

Athlete Journal: Chris Duffin, Entry 87 – Cycling Down

After the last couple weeks of heavy volume it was time to cycle it down a little. The timing worked well as I had to take a day off from training anyway.

MONDAY

Warm Up Circuit x 4

Mace Swings x 20 reps

Curls 30×10

Bench Press

300×2

365×2

420×5,5,5,4,4

Dips

120×12,12,12,12

Front Delt Kettlebell Twist Raise

18×20,20,20,20

THURSDAY

On lunch break:

CIRCUIT

• Mace Swings x 20,20,20
• Bodyweight Dips x50,50,40,40
• Leg Extension Stack x20,20,20,20
• 1-Leg Adductor Press x16,16,16,16
• Front Delt Kettlebell Twist x20,20,20,20

SATURDAY

Sumo Pulls off 4″ blocks

405×3

505×3

605×3

705×3

805×3

915×5

Bent Over Rows

495×12

Hook Grip Hold

495×1:15

Pull Ups

Bodyweight x12,12,12

The post Athlete Journal: Chris Duffin, Entry 87 – Cycling Down appeared first on Breaking Muscle.

Athlete Journal: Chris Duffin, Entry 86 – Massive Volume

I’ve been coming off a cold this last week. I was feeling better, but still lacking in endurance, with fatigue setting in early in my workouts. Despite the fatigue, I hit some epic lifts on my squat and deadlift, as well as some awesome volume on benching.

MONDAY

Warm up circuit x 4 Times

Mace swings x 20 reps

Curls 30×10

Bench Press

300×2

365×2

415×2 – These were slower than I wanted so I stayed here.

415×5,5,5,5,5,4

Dips

120×12,12,12,12

Front delt kettlebell twist raise

18×20,20,20,20

I left this workout just drained.

WEDNESDAY

Glute activation warm up

Safety Squat Bar Squats w/Chain

135×5

135+300×5

225+300×5

315+300×5

405+300×5

505+300×4

605+300×1

Deadlift

405×25

Glute ham

Bodyweight x15,15,15

I was drained after this workout, so I didn’t get in the level of assistance work I wanted, but the SSB lift was huge!

THURSDAY

On lunch break:

CIRCUIT

Mace swings x 20,20,20

Bodyweight dips x50,40,40,40

Leg extension stack x20,20,20,20

Front delt kettlebell twist x20,20,20,20

This left me drained again, and it was a struggle to complete the circuit.

SATURDAY

Glute activation warm up

Sumo Pulls

405×3

505×3

605×3

705×2

805×0 – I was too drained on setup, so I bagged it and dropped down.

725×10

Bent Over Rows

405×20

That’s all I could get in. I went home, ate, rested, played with my kids, and spent some time in the hot tub that afternoon. I’m ready for the remnants of this cold in my chest to move on.

The post Athlete Journal: Chris Duffin, Entry 86 – Massive Volume appeared first on Breaking Muscle.

MONDAY

Mace swings x3 sets

Curls x3 sets

Bench

295×2

365×2

415×2

455×2

Dips

120×12,12,12,12

Kettlebell front twist raise

26×16,16,16,16

WEDNESDAY

Glute activation warm up

Squat

165×3

275×3

385×3

495×3

605×3

715×3

805×3

SATURDAY

I tried to train but was too sick.

Glute activation warm up

Deadlift

405×3

505×3

605×3

705×2

The post Athlete Journal: Chris Duffin, Entry 85 – Heavy Squat Session appeared first on Breaking Muscle.

EDITOR’S NOTE: Welcome to the Athlete Journal of world champion powerlifter Chris Duffin. Follow Chris as he trains and competes in various events over the coming year. Chris’s journal will be posted every Tuesday. You can also read about Chris on his website Kabuki Warrior.

Athlete Journal: Chris Duffin, Entry 84 – Extra Training Day

The workload I’ve hit the last two weeks is killing me!

MONDAY

Circuit x 4 times

Mace Swings x20

Curls x12

Bench

300×2

335×2

350×16, 15, 10

Dips

120×12,12,12,12

Kettlebell Twist Raise

26 x16,16,16,16

Overhead Band Extension x25,20

WEDNESDAY 

Glute activation warm up 

Safety Squat Bar Squats

155×5

245×5

335×2

425×2

515×2

605×2

655×2,2,2

Running late so I had to wrap up.

Deadlift

405 x 50sec slow pace

THURSDAY 

On my lunch break:

Circuit x4 times:

Dips x67,50,43,40

Leg Extension Stack x20,20,20,20

Windmill 95 x2,2,2

Mace Swing 30 x20,20,20,20

SATURDAY 

By then the heavy volume increase was taking its toll.

Glute activation warmup

Deadlift

405×3

505×3

605×3

705×3

805×2 grinder

Deadlift reps

405x 50 seconds medium pace

Bent Over Rows

405×18, 20

Hook Grip Hold

500×40 seconds

The post Athlete Journal: Chris Duffin, Entry 84 – Extra Training Day appeared first on Breaking Muscle.

Athlete Journal: Chris Duffin, Entry 83 – Ringing in the New Year With 800lb Squats

MONDAY

Coming off a week of no training, travel, and a cold. Not to mention a couple long days moving to the new gym location.

Warm up circuit x 4 Times

Mace Swings x 20 reps

Curls 30×10

Bench Press

185×5

275×3

315×3

350×14

I was pretty well spent from this and could tell I wasn’t recovered enough to continue.

WEDNESDAY

Despite working on the gym all week, I was beginning to feel better and my weight was back up. Not to mention it was New Year’s, so it’s a requirement to do something epic. On the drive to the gym I realized I had not squatted heavy since mid-August of last year. I somehow arrived at the fact I was going to squat 800lbs.

Glute-Activation Warmup – This is the warmup that I’ve been using for both squat and deadlift day for the last year. I’ve worked through several different sequences before arriving at this approach, which has worked quite well for me. Properly engaging the glutes is very important after a day of sitting in the office and will dramatically improve your results as well as reduce the risk of injury.

Squats

135×5

225×5

315×3

405×2

495×2

Add wraps

585×2

675×2

765×1

800×1

Pause Squats (5 count in hole, no belt or wraps)

445×5,5

Glute Ham

Bodyweight x20,20,20

THURSDAY

CIRCUIT

Mace Swings x 20,20,20

Bodyweight Dips x62,40,40,35

Leg Extension stack x20,20,20,20

Front Delt Kettlebell twist x20,20,20,20

SATURDAY

Glute-Activation Warmup

Sumo Pulls

405×3

505×3

605×3

705×3

803×3

Sumo Rep work

405×35

Bent Over Rows

405×18,17

Hook Grip Hold

495x40sec

Pull Ups x12,12,10,10

The post Athlete Journal: Chris Duffin, Entry 83 – Ringing in the New Year with 800lb Squats appeared first on Breaking Muscle.

Athlete Journal: Chris Duffin, Entry 82 – Onward and Upward

I finished off the year with some heavy 665lb speed squats, which was a big jump from my training during the prior week. It was also my last week training at our old gym location before we move to our new facilities. A good way to wrap up the year!

The post Athlete Journal: Chris Duffin, Entry 82 – Onward and Upward appeared first on Breaking Muscle.

Athlete Journal: Chris Duffin, Entry 81 – Straight Into Squats

I missed Monday’s work due to some offsite training for work. So no bench press for the week.

WEDNESDAY

I got to the gym late due to some appointments and had a rushed workout.

Safety Squat Bar Squats

175 x5

285 x5

395 x3

505 x2

Add wraps

615 x2

650 x2,2,2

One leg adductor press

300 x12,12

THURSDAY

Extra session on lunch break from work

CIRCUIT

Mace Swings x20,20,20

BW Dips x65,40,40,35

Band Ham Curls x30,30,30,30

Leg Extension stack x20,20,20

SATURDAY

Sumo Pulls

225 x3

315 x2

405 x2

495 x3

605 x2

Add straps

705 x1

800 x3, 4

Hook Grip Hold

495 x50,50sec

Bent Over Rows

445 x14,10,8

Pullups x12,12,10,10,6

The post Athlete Journal: Chris Duffin, Entry 81 – Straight Into Squats appeared first on Breaking Muscle.

Athlete Journal: Chris Duffin, Entry 80 – High Volume Bench Week

MONDAY

5min Mace Swings
Curls x 3 sets

Bench
300×2
355×2
405×8,7,7,7,5

Dips
120×12,12,9

Kettlebell Twist Front Raise
18×20,20,20

Overhead Band Extension x30,20

WEDNESDAY

Safety Squat Bar Squat
175×5
285×3
395×2
505×2
Add wraps
605×2
638×2,2,2,2

Glute Ham Raise x15,15,15

THURSDAY

Mace Swings
50lbs x 20

Dips x 60,30,30,40

Leg Extension
Stack x20,20,20

Kettlebell Twist Front Raise
26×20,20,20

SATURDAY

Deadlift
225×3
315×3
405×2
495×2
585×1
Add straps
675×2
765×5

Hook Grip Hold
495×40,40 seconds

Bent Over Rows
455×10,10,10

Pull Ups x 8,8

The post Athlete Journal: Chris Duffin, Entry 80 – High Volume Bench Week appeared first on Breaking Muscle.

Athlete Journal Entry 79 – Thanksgiving Training

The post Athlete Journal: Chris Duffin, Entry 79 – Thanksgiving Training appeared first on Breaking Muscle.