Going into competition or looking to test out the 1RM soon can be a tough but fun time in training. ⁠ ⁠ But with moving heavy weights requires a price to be paid and it definitely calls for deloads to be had during prep.⁠ ⁠ But I see it all the time with athletes⁠ ⁠ They do a "deload", get back in the gym ready to crush it, and they feel like shit trying to move heavy weight again.⁠ ⁠ It almost takes that whole next week to feel natural again under the bar. ⁠ ⁠ This is also typically me after deloads, so this time around for my prep, we tried something different.⁠ ⁠ Instead of dropping weights to 50-60% and cutting all the volume out, we used some of the overload techniques and just had a mild drop in volume. ⁠ ⁠ So, I could still FEEL the heavy weight at the lockouts and the starts, but the load was off-set by 20% or so as the movement went on. ⁠ ⁠ So, when the weight matters the most, using reverse bands helped navigate that. ⁠ ⁠ Then, when I returned to regularly scheduled programming, I didn't feel off or not as strong when I returned back to weights.⁠ ⁠ Slightly lower work percentages/RPE, about 20% load off-set with bands, still lifting with as much effort as I could. ⁠ ⁠ Seamless transition from deload to the next block.

If your coach doesn't set time aside for you, it may be time to get a new coach. ⁠ ⁠ When dealing with injury or wanting to learn more or look at things from a different perspective, communication is key!⁠ ⁠ This is why I love online coaching. It opens up the world to everyone so you can work with someone who gets you! ⁠ ⁠ This is what it's all about. ⁠ ⁠ Unlike in-person coaching or rehab (usually), once the session is over, you have to wait to see your practioner to get any updated. Rehab and coaching shouldn't be like that. ⁠ ⁠ Find a coach you vibe with well, communicate well, reach your goals! ⁠ ⁠ Success.

Cluster sets - under-rated and underused⁠ ⁠ The method of cluster sets is a protocol for performing sets in which one set contains smaller sets within each set⁠ ⁠ The small sets within each larger set have short intra-set rest periods between a few seconds and half a minute. ⁠ ⁠ These short breaks can help more weight to be lifted per set, more repetitions than straight-set work would allow, ⁠ and they can also lead to higher lifting speeds during these high-intensity bursts.⁠ ⁠ How they read and how to perform them:⁠ 4 x 2,2,2 @ 80%- 30 seconds⁠ ⁠ Perform 4 sets of 6 rep cluster sets, with each cluster set being constructed of 2 rep mini-sets⁠ ⁠ Rest: Take 30-seconds of rest in between mini-sets. Take 3-5 minutes after cluster set ⁠ ⁠ Cluster Set Protocol: Perform 2 reps, rest 30 seconds, perform 2 reps, rest 30 seconds, perform 2 reps, rest 30 seconds⁠ ⁠ Have you used cluster sets before? ⁠ If so, how did you like them?⁠ ⁠ If not, will you try them?

Want a better way to deload? Want a better way to overload? ⁠⁠ ⁠⁠ Reverse band work could be a good option for you!⁠⁠ ⁠⁠ Personally, I used reverse band work during my deloads going into a competition and I've also programmed them during peaking blocks for my athletes. ⁠⁠ ⁠⁠ It isn't a magic method but how you use it can be key for pushing performance in terms of recovery and increasing skills set. ⁠⁠ ⁠⁠ But, I always say, don't just do something to just do it. Do it with purpose!⁠⁠ ⁠⁠ Generally speaking, the hardest part of the motion (in any movement you choose to do it this method) should generally be offset with 20%-30% band tension. ⁠⁠ This allows for less stress in the hardest spot, moment out of that spot, and still get a good feel for the weight in your strongest position. ⁠⁠ ⁠⁠ This can be used for load 85% to 110% of regular working load but where you put it at programming wise is where the magic happens. ⁠⁠ ⁠⁠ Save this guide for reference later. ⁠⁠ ⁠⁠ Have any questions on the info or how to apply it to your training, DM me and let's break it down some! ⁠⁠ ⁠⁠ Hope you enjoy this kind of post and use it wisely!⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ #backsquat #sumodeadlifts #benchpress #bench #powerlifter #training #sickcare #healthcare #sportsrehab #sportsrehabilitation #lifters #powerlifters #skwaats #powerliftingcoaching #strengthcoaching #powerliftingprogram #deadliftsanddoughnuts #deadliftsandchill #homegymlife #homegymworkout #garagegymlife #nerdswholift #powerliftingprogramming #strengthprogram #strengthnoweakness #trainingplan #hyperthrophy #customprogramming #injuryprevention #onlinecoach

It is possible (and preferred) to keep lifting when experience pain and nerve symptoms. ⁠⁠ ⁠⁠ My awesome client Luca is a prime example of this. ⁠⁠ ⁠⁠ Luca came to me with initial complaints of low back pain, he had a solid plan of attack already but he just felt like there was something more.⁠⁠ ⁠⁠ Along the way, some nerve symptoms started traveling down his leg to calf. ⁠⁠ ⁠⁠ But, he did not panic, or falter, he kept training and trusted the process. ⁠⁠ ⁠⁠ We discovered some movements that helped decrease his symptoms down his leg, activities that helped reduce his low back discomfort, all while still training.⁠⁠ ⁠⁠ We kept track of how far down the symptoms were, watched them gradually become less present, managed fatigue, trained smarter, all while pursing strength and physique goals. ⁠⁠ ⁠⁠ This is a short post but by no means does this mean the process was easy. However, it was well worth it! ⁠⁠ ⁠⁠ I also like to point out that Luca has set the bar for what I look for when working with online clients. Communication, trust, hard working, and dedicated to having them (the client) be the cause for positive change. ⁠⁠ ⁠⁠ The definition of resilient. ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ #perfectform #deadlifting #deadlifttips#powerliftingtraining #powerliftingcoach #powerliftinglifestyle #indianapowerlifting #powerliftingrehab #powerlifterlife #injuryrehab #injuryfree #injurymanagement ⁠⁠ #shoulderpainrelief #shoulderpainexercises #hiprehab #hiprehabilitation #strengthmatters #dptlife #onlinerehab #exerciseguide #uspaindiana #deadlifttillimdead #deadliftpr #deadliftform #sumodeadlift #deadliftparty #deadliftface #deadliftsfordays #deadliftsanddoughnuts #romaniandeadlift

Doing "things" just to do them holds minimal purpose and will likely not have the carryover you might expect. ⁠ ⁠ This is something I pride myself with coaching and rehab, there should always be a reason to do "xyz". ⁠ ⁠ Yeah sure, if your purpose is to just try it, by all means, do it. But just throwing it in "just because" it looks cool or the strong guys do it is not going aide you. ⁠ ⁠ So, you can either blindly add in the fun looking stuff like reverse band stuff and not get the benefit you want⁠ ⁠ OR⁠ ⁠ You can strategically add in the fancier stuff (like reverse band stuff) with a purpose and application to soak up as much benefit as possible. ⁠ ⁠ Which sounds better to you? I know my answer.⁠ ⁠ Question for you though, when would YOU add in reverse banded work and why? (you can't just say when, hence the application of it all).⁠ ⁠ If you feel lost and try all the cool things but are not seeing the gains you want, feel free to DM me to see if you qualify!

If you experience nerve symptoms with training, this one is for you!⁠⁠ ⁠⁠ A lot of the info is in the slides and I don't feel like reiterating it here is worth the time of the reader so this caption is more of extra information. ⁠⁠ ⁠⁠ I know nerve pain and symptoms are scary, but the good news is, most of the time, it is not scary and is not caused by something dangerous. ⁠⁠ ⁠⁠ Nerves are extremely sensitive so it does not take a lot to piss them off. But the good news is, it is BETTER for you to keep moving during this experience than it is to NOT move. ⁠⁠ ⁠⁠ This guide here will help you find way to keep moving while also helping aide in your recovery. ⁠⁠ ⁠⁠ If you have ANY questions or comments, please let me know in the comments or DM me. I would love to help you get back to doing the things you want to do. ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ #pain #painhurts #painsucks #painisaliar #canthurtme #stayhard #discomfortzone #pathofmostresistance ⁠⁠ #backsquat #sumodeadlifts #benchpress #powerlifter #training #sickcare #healthcare #lifters #powerlifters #skwaats #powerliftingcoaching #strengthcoaching #powerliftingprogram #conjugate #juggernauttraining #clinicalathlete #coacheswhocare #deadliftsanddoughnuts #homegymworkout #garagegymlife #nerdswholift #plusultra

"But when do I do it?"⁠ ⁠ It looks cool on the medias.⁠ West side does it sometimes.⁠ You see guys moving some heavy ass weight doing it.⁠ ⁠ You try it and it's fun to see and feel the weight move, and move fast. ⁠ ⁠ But when do you use it?⁠ ⁠ There is a better time and place for this in your programming than just trying to push some weight that is heavier than what you usually do.⁠ ⁠ This is one of those things where ego needs to be left at the door and is to be used with purpose. ⁠ ⁠ I used it for 2 different reasons during my prep, what do you think the reasons were?⁠ ⁠ Have you used this style/method before?⁠ ⁠ When do you think is a good time to use this method of training?

There is good news for those who deal with nerve pain, you can still train!⁠ ⁠ In fact, it may be what helps you the most!⁠ ⁠ Finding ways to still move and train while respecting your nerve symptoms is a recipe for success. ⁠ ⁠ And think, yeah so what if you have to modify your training right now, when things are settles, you won't have to work against the negative effects of not being physically active. And, honestly, it may be the perfect time to work on your weak points and deficits! ⁠ ⁠ Use the time wisely, don't avoid things completely. ⁠ ⁠ Next post on this will have some sure fire tips on how to train with nerve pain, what to look for, possibly what is going on. ⁠ ⁠ What are some other things you think you might want to know in the post?

First week back post-meet training dump.⁠ ⁠ Everything feels like a garbage fire lol ⁠ ⁠ But it makes sense considering how little I have lifted and some outside life stressors.⁠ ⁠ Slow and steady but goals this time around will be:⁠ - catching my bench press up⁠ - addressing previous injuries more⁠ - better cardio fitness⁠ - overall improve my health compared to the last 3 months (it's been shit tbh).⁠ ⁠