From Coach to You :
Knee deep into this squat cycle, it’s probably time to address the “suck”. The soreness and the fatique. It was promised, expected, and delivered. Lets discuss the toll of the volume, and what can help us cope. Our mantra will be “perseverance with adaptation”, and of course the blessed “website”.
Speaking for the OC Coaching Staff, we are all highly impressed with every one’s commitment to squat cycle. You have the attitudes, open mindedness, and willingness to accept a challenge.
During this 8 week cycle, there is a “Return on Investment” if you put the work in and stick to it. It will be, without a doubt, nasty, taxation. (There’s a slogan somewhere in that.) Being in this Squat Cycle together, as a community, we should share anything that gets us through it. I’ve recently started wrapping my knees on squat days. I understand that I do not squat 500 pounds, stop reminding me. I am ten weeks into this style of squatting, and it’s helping tremendously.
Our top female athlete, Coach Cat Donatone, has identified a need for supplemental mobility work. Thursday mornings are now dedicated to Mobility and Maintenance. If that isn’t your normal training time, speak to your coach about mobility and recovery work. Our very own Kerry Achatz has shared a series of active and static stretching routines handed down from renowned trainer Mack Newton. He has worked extensively with many high level athletes including the Chicago White Sox for multiple seasons. Voice your mind, if you want it, ask for it.
The third tip, a set of lifting shoes, any brand, make great tools. It was more than 4 years after I drank the Crossfit Kool-Aid before I broke down and invested into what nerds call, “proper footwear”. The purpose and benefit of lifting shoes can be found in a google search. I advocate them because they work. I wear them, all the time.
Filming yourself, and then watching yourself, works! It can be awkward at first. It doesn’t organically work itself into training but, seeing your movements from the perspective of the trainer can help you see the fault your coach sees from a new perspective. Issues with depth awareness, posture, speed, weight distribution, can all be improved by reviewing your movements. Need I say more? Again, it’s available to everyone, ask, voice your mind.
1) Wrapping the knees.
2) Mobility, and Maintenance
3) Lifting Shoes.
4) Lights, Camera, Action.
“Perseverance with Adaptation.”
Feeling exceptionally sore, thinking every morning smells like a rest day, is all “paying the toll.” Anyone who dreads a squat day from time to time is normal. There’s a plethora of cliches that apply but, the reward is there, as is the ugly road leading to it. We will all “adapt” and find ourselves in the best shape of our lives. That is the goal. Persevere, Adapt, and Improve.
And, lastly, own it, the website. Guess what? Participate on the site! I’ll leave a window open on the laptop at the front desk and politely ask that you digitally journal the squat days. It’s imperative because we use this data to improve the quality of your training. Thank you for you, and remember, we are committed to improving you, ourselves and the facility. For real! In return, sweat, be open minded, crazily committed, and have fun.
Coach Matthew Aaron
thanks for reading and thank you Matt for writing
HBBS 2x 8 @ 65%,,, 2 x 6 @ 70%,,, 1 x 4 @ 75%
rest 5 minutes
Front Squat 3 x 3 @ 65%,, 2 x 2 @75%,,, 2 x1 @ 85%
4 minutes to accumulate as many double unders as possible
2 kness to elbows & 2 burpees, 4 kness to elbows & 4 burpees, 6 kness to elbows & 6 burpees,,exc,, to 12