Slight schedule change this week for strength class. Tuesday will be 6:30pm this week only, Thursday is regular 6pm, Saturday is regular 11am.
New cycle:
Tuesday Max Effort Squat (MES): Wide stance back squat 3RM
Thursday Max Effort Bench (MEB): Shoulder press + bands/chains
Saturday Dynamic Effort Squat and Bench (DES/DEB): Sumo deadlift and barbell complex
Mental Cues:
As we gear up for back squat and shoulder press, what are your mental cues for each lift? How do you set up, how do you drive through the sticking point? Once you get cues that work for you, it becomes a routine each time you unrack the bar. You should know where your body is and where it needs to be/go throughout the entire lift, and know it so well that it's ingrained in muscle memory. Then of course we deal with the form breakdown that may come at maximal effort, but that decreases over time as you develop supportive muscle and learn to keep tension during the lift. Some of you are learning this as you "fail in the groove" where your form is right but you just didn't have the strength to make it through. This reduces chances of injury as well.
Need assistance exercises or stretches? Check out EliteFTS's archives (click "Exercise Index") and you can search by body part or lift.
1. Get serious
2. Get tight (trunk on, abdomen hollow)
3. Quick inhale for the valsalva
4. Slow and controlled on the way down
5. Knees out
6. Chest up
7. Drive
8. Don't panic
9. KNEES OUT BITCH! CHEST/HEAD UP! Finish!
10. Yeaaaaaah buddy!
Posted by: J P Carey | September 16, 2012 at 02:20 PM
I really do use internal cues. Mostly, I pray to not get distracted and to have total focus. This can be hard during a class transitions at CFES, but I figure if I can do it here, then I can do it well during competition.
Posted by: Tashnelson | September 16, 2012 at 08:42 PM