I have been training more for performance for the past few months. At first, it was mostly to improve for fighting (boxing, martial arts). I started doing both to spend some cool time with my son Jayden (5 years old). Jayden is a carbon-copy of myself, but that comes with being introverted, intellectual and not tall LOL.
He was already doing lots of sports (soccer, baseball, gymnastics) but I thought that learning to fight would be the ultimate tool against being bullied. So he started doing karate, which he loves and is really good at.
I decided to go with him, so that we would share an activity.
Then we started boxing classes.
Me being me (excessive by nature), I decided to orient my training specifically to improve boxing.
But then Jayden’s training (he was been training since he was 4) really took off. He is VERY technically efficient in the clean now, pretty good on the power snatch, learning the split jerk and front squatting over body weight for reps.
This has led me to go back to my original love: the olympic lifts…
… Only to find out that my mobility was completely gone. Well, shoulder mobility. My lower mobility is still good.
I’ve been spending the last two week improving my shoulder mobility. I can now do overhead squats and snatches. I’m also working on my clean front rack. But this might take longer as I seem to have a calcium deposit inside my elbow which reduces flexion.
Tomorrow I’m starting actually “training” (the past two weeks were mostly for mobility and relearning the movements).
I’ll use a program I designed called the BOSS system, which stands for “Bunch Of Skilled Singles” and it’s probably the weirdest training system you’ve ever seen (I wrote an ebook about it, I’ll try to make it available for you guys for free. I’ll let you know if I can make that happen).
It’s essentially a periodized approach (10-weeks cycles) where only sets of 1 rep are being used. But LOTS of them (especially in the accumulation phase).
For example, tomorrow I’m starting with 60 singles at 75% spread over 3 exercises. I know that it sounds crazy, but keep in mind that the load is fairly easy. This is just to maximize technical mastery (avoid loss of speed and technique due to fatigue). And when you think about it, 20 x 1 on an exercise isn’t more volume than 4 x 5 and pretty similar to 3 x 6.
That means 20 x 1 for each exercise. The lifts for tomorrow will be:
Back squat (I add 40lbs per side on weight releasers)
Sometimes, if I have the time, I’ll add a second smaller session while my son trains, and I’ll do some low stress bodybuilding work modified in a way to benefit the olympic lifts.
Can I get back in semi-decent form on the olympic lifts? We’ll see. I’ve spent a lot of time doing bro training and neglecting my mobility. But who knows.
I’ll be adding three Metabolic Drive shakes (2 servinges each) to my day. I have those about 10 minutes before a meal, to reduce my appetite during the meal itself.
I’ll also be using a mix of Surge Workout fuel and Mag-10 pre and intra-workout.
Oh yeah, I’ll be going hard on the curcumin to help my beat up shoulders and elbow!