Hocevar Performance

General Specific Warm Ups - this will get you ready for the rest of the training session

As many may know that I use the conjugate periodization model a lot, mostly because it has produced superior results to other programs most of the time. The reality is that there is many methods that work if you apply them right. I tend to use different methods and training models when I feel they are going to be the most productive at that point in time. I also believe that the most effective program is the one that you are not on. That is why I love the conuugate model, because you can change the variables and continually progress. 

Well, I decided that I needed a change and put together a 8 week program based on the two steps forward, one step back model. There are two 4 week blocks where the intensities go from moderate in week 1, a 10% increase in week 2, a 5% deload in week 3 and finally another 10% increase in week 4. The second cycle will be started at a 10% higher intensity than the previos one. Eachof the series of four week blocks prepares the trainee for the next. The programs main focus in these 8 weeks is improving strength and power.

Before we start we have a thororugh warm up that includes foam roll (or lacrosse ball), dynamic mobility, activation, general specific exercises (the sandbag tosses in the video…..the sandbag is around 40 lbs and we catch and throw in different positions. The two athletes I’m training are in wrestling and football). We have just finished the second week of the first block and here is the last training session (for power we are using Olympic Liftsa an their variations and I will be discussing them in a later post):

Power Snatch      warm up to   5 sets  x   2 reps          (155 lbs)

Snatch Pull         5 sets   x   5   reps         (235 lbs)

Standing Military Press           5 sets   x  5 reps   (150 lbs)

Barbell Back Box Squat           5  sets  x  5 reps    (295 lbs)

Neutral DB Bench Press (slow eccentric)       3 sets  x  10 reps   (105 lbs)

Pull Ups w/ Weight Vest  (25 lbs)    3  sets x  failure

This training sesssion we finished with 3 rouns of thick rope climbing (10 feet with no legs x 2 without stopping) and single leg RDL holding a kettlebell in one hand (72 lbs x 10 reps/each leg).

So far the training has been going well and it has been a welocme switch from the conjugate training. The Olympic Lifts have the most potential to improve as they are very technical but they have already showed improvements in power production which is what was lacking with some of the guys.

I will keep you posted on the progress………….

X-Band Walks (overhead variation) -part of the warm up

Something that is completely off topic……one of my athletes puts bread into his protein smoothies?! I was wondering if anyone else has tried it? Also, let me know if you need the recipe…..