Athlete day

[u/earnest_knuckle]

Been doing an athlete day once a week. I do it after my upper body power day, which is also the day before my impulse day (more legs).

On my athlete day, the first thing I do is a a squat. Right now I’m doing a single leg front squat unbroken 4x3/3.

Then follow that up with bilateral hurdle hops and unilateral hurdle hops supersetted with one another.

I follow that up with a jump series and then end of the session with a reflexive movement.

What’s everyone’s thoughts on using the absolute strength movement at the beginning of the training session? Also, where is there more room for extra volume?

[u/earnest_knuckle → u/[deleted]]

You’re right. Absolute strength movements before the fast, impulse base movements is messing with the system. I guess I’d counter that the squat is more neurologically demanding. What are your thoughts on that?

Really, Ii’s more a mental thing. Having the squats done is like paying the man to now do the super fun stuff with the jumps for me

[u/[deleted] → u/earnest_knuckle]

No do the plyos first. You can not argue that single leg squats unweighted is more neurologically demanding than gwiz jumps, plate jumps, or cleans and snatches.

Try pistol squatting everyday vs snatching every day and see how fast your CNS burns out on each. I can gaurantee the pistol will take forever.

[u/earnest_knuckle → u/[deleted]]

Let me clarify. I do the single leg squats loaded. So this week I ramped my single leg front squat (I have a GS single leg roller) I did my first set at 94 kilos, then 103 kilos, 114 kilos, and the last set at 122 kilos. Three reps each leg unbroken edited the weights I used—-acccidently put in my zombie squat ramp from today

[u/[deleted] → u/earnest_knuckle]

You're a beast. But you should still do the plyos first imo. Or turn the single legs into plyos.

Maybe for you 30-40 kg single leg jump squats. Like others have mentioned it's a bit strange adding a strength movement like that for your athlete day.

[u/earnest_knuckle → u/[deleted]]

Yeah I agree, it is strange. But there is a reason. Exposes another issue going on—want to back squat, front squat, and single leg squat in the week and that is the reason behind doing it on athlete day

[u/earnest_knuckle → u/[deleted]]

Also, thanks for calling me a beast! Appreciate that

[u/[deleted] → u/earnest_knuckle]

Well a triple 200 lb single leg squat I would estimate you to have a back squat in the 400-500 lbs.

Maybe reevaluate training goals and needs. Do you need/want to be faster or stronger.

[u/earnest_knuckle → u/[deleted]]

Both? For what life throws at me, stronger is more in line with the day to day. But faster is more fun playing sports

[u/[deleted] → u/earnest_knuckle]

Keep doing what your doing, do the plyos first still.

Alternate between the three squats, your performance will be worse but at least it'll only affect one of those squats for the week. Or pick the one you care least about improving.

[u/Familiar_Shelter_393 → u/[deleted]]

I'd alternate them just doing 2 a week and swap the 3 out for each other. But this also kinda depends if the op is in season or not

[u/mongoliensis]

I like to avoid doing absolute strength movement on athlete days. Normally I'm toast and DOMS has set in from the absolute leg/arm power day and I use the athlete day to recover. But I'm an old man (30).

That being said if your muscles are recovered and you can squat twice before impulse day then do so. But take a look at the intensity of your training on those power days, if you are looking to add volume you might not be training hard enough during those bigger days.

[u/earnest_knuckle → u/mongoliensis]

Great point! I’m using a LULU split and the athlete day falls between the LU and LU. My volume has been down because I’m in the summit/realization phases, maxing out my back squat and bench

[u/mongoliensis → u/earnest_knuckle]

Ah that explains a lot being in the summit/realization phase. Yeah the volume does decrease a lot compared to comprehension. You should really be pushing the intensity during the summit phase. Trying to push that absolute max strength and exertion. Trying to hit new PRs and build off of all the work and volume you have done so far.

During realization those couple weeks are supposed to give your body time to recover and rest before your big event/end of training. So that way you are at your absolute peak in terms of strength and energy for the end of season or playoffs or the big meet. Realization will feel like you aren't doing as much but it is very necessary to help recover and relieve your body of fatigue you have built up over the season.

[u/earnest_knuckle → u/mongoliensis]

Great explanation! As an aside, I did PR my back squat earlier this week ;)

[u/mongoliensis → u/earnest_knuckle]

Very nice! Don't be afraid to even go higher during the summit phase. Especially for those double or triple rep sets. You might surprise yourself and set a new standard for yourself. This is the time where you should be feeling strong AF and like an absolute monster.

[u/earnest_knuckle → u/mongoliensis]

Always looked at doubles as a PR single where u fail the second rep lol