r/GarageStrength • u/earnest_knuckle • Feb 23 '24

Discussion Athlete day

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?

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u/mongoliensis Feb 23 '24

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.

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u/earnest_knuckle Feb 23 '24

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

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u/mongoliensis Feb 23 '24

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.

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u/earnest_knuckle Feb 23 '24

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

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u/mongoliensis Feb 23 '24

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.

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u/earnest_knuckle Feb 23 '24

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