1020Life Second Edition: The Professional's guide to building strength has gotten even bigger and better by Brian Carroll

Author:Brian Carroll [Carroll, Brian]
Language: eng
Format: epub, azw3
Published: 2017-03-13T23:00:00+00:00

SIX MORE THINGS TO CONSIDER GOING FORWARD

1.Try pulling in your opposite stance for the duration of the offseason cycle. I say this for a few reasons. First, you likely haven’t trained in this stance very often and you may actually come to like it better than your current competition stance. Next, pulling the opposite way will help both your squat and your deadlift. Pulling sumo will help the conventional deadlifter develop hip and leg power throughout the squat and the deadlift. Pulling conventionally will help the sumo deadlifter with back and lockout power on the deadlift, and with stability while squatting.

2.Once you’ve chosen your assistance A movements, stick with them for the full 10 weeks. The idea here is to get better at the things at which you suck. You’re choosing your assistance work with this in mind, especially when it comes to your assistance A moves. Once the weak point index pushes you in a definite direction, go that way, and stay the course.

3.Get better at each exercise you choose. Whether we’re talking about Assistance A, B, or C, you’ll want to get better and stronger at whatever you’re doing. By the end of your cycle, you should have pushed your weights up by 10-12% with your rows, shrugs, pause squats, and everything else. Remember, we’re always attacking weak points, especially in the offseason.

4.Implement specialty bars. A perfect time to utilize specialty bars would be during your offseason – this would be the time to attack a specific weakness with a unique bar. For squats, consider using a safety squat bar, buffalo bar or spider bar to give your shoulders a break. For the bench press, a football bar or cambered bar could provide some relief to achy shoulders as well. A trap bar deadlift is also good for those with wrist/grip problems. Also, consider using specialty bars during your deloads during a peaking phase if you’re an older lifter with limitations.

5.You can experiment in the offseason with your main movements. Specifically, deviations of the main movements for an entire cycle. The offseason would be the time to implement a box squat for your main squat movement, floor press for bench and block pulls for deadlift. It’s okay to do this to keep things fresh, especially if you’ve had great success with a particular movement variation.

6.Some lifters, not all, will need speed work. As a rule of thumb, if you are a fast lifter, you likely won’t need to implement speed work in your programming. If you are more of a “grinder” and lack speed and explosiveness, then you will certainly need to implement speed work. See Chapter 16 on speed work.

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