T Nation

CT some Technique Help?

I am using the layer system to help me peak for my strongman competition august 10th and I was thinking about using some form of hfsw to help me to proficient in the events. I was wondering what you think I should do to do so.

I was thinking
Day 1 - Heavy hfsw + deads layers
Day 2 - moderate and light HFS + incline tilt layers
Day 3 - light HFS
Day 4 - moderate hfsw + high pull layers + dead squat launch
Day 5 - heavy hfsw + push jerk layers
Day 6 - light hfsw
Day 7 - light hfsw

For hfsw I was thinking regular reads, log clean and press, and keg clean and press since those seem to be the most technical for me.

For the heavy days it will be 5-4-3-2-1 up to 75% 1rm for the presses and up to 65% on the reads
For the moderate days it will be 6 x 2 w/ 65% on the pressed and 55% on the deads
And light days its 10-12 x 2-3 and 50% on the presses and 30-40% for the deads so I don’t burn out

Forgot to mention my goal on deads is to fix my technique issues more because I am still losing way too much power off the ground of technique problems…and the percents I listed are off my best form 1rm

[quote]kjmont wrote:
I am using the layer system to help me peak for my strongman competition august 10th and I was thinking about using some form of hfsw to help me to proficient in the events. I was wondering what you think I should do to do so.

I was thinking
Day 1 - Heavy hfsw + deads layers
Day 2 - moderate and light HFS + incline tilt layers
Day 3 - light HFS
Day 4 - moderate hfsw + high pull layers + dead squat launch
Day 5 - heavy hfsw + push jerk layers
Day 6 - light hfsw
Day 7 - light hfsw

For hfsw I was thinking regular reads, log clean and press, and keg clean and press since those seem to be the most technical for me.

For the heavy days it will be 5-4-3-2-1 up to 75% 1rm for the presses and up to 65% on the reads
For the moderate days it will be 6 x 2 w/ 65% on the pressed and 55% on the deads
And light days its 10-12 x 2-3 and 50% on the presses and 30-40% for the deads so I don’t burn out[/quote]

I don’t like it. Really, HFSW is something very effective, but as part of a training system based around them. If added to the layer system it can overload the system, causing site-specific fagtigue. And even if you are not going heavy, HFSW still hit the whole body which is neurally demanding… when mixed with the layer approach the CNS overload could be too much.

I feel that a lot of people “panic” when they decide to compete and end up doing too much work and kill their performance.

I train several Crossfit athletes and in the past many screwed their prep up because they freaked out as the competitons got closer and started practicing skills like muscle-ups, handstand push ups and the likes almost everyday. NONE of them performed at their best because of that.

Get strong as hell… practice the events once a week and you will be fine.

Don’t forget that fatigue masks fitness… the key to performing well in competition is showing up at 100%, not an overworked 80% or even a slightly overworked 90%.

That’s very true i will admit i am guilty of falling into the trap of making things more complicated than they needed to be. i just focused on being brutally strong last comp and i did fairly decent but i didn’t work a few events and it bit me in the ass so of course i rationalized more is better.

One more question of you do not mind?

What lifts would you pick for the layers? The events are log clean and press for reps (1 clean, max presses), chain drag, dead-press medley…frame dead-axel clean and press -tire dead-keg clean and press
arm over arm implement pull
frame dead max reps at different weights reping the last weight out.

I figured :
Mon - log clean and press layers, keg clean and press for 3-4 sets of a few reps
Tuesday - pull day (either dead squat launch, high pull or some dead that would be ok for layers), depending on the lift it would either be dead for 3-4 sets from 2" below knees, or leg work
wed - “off”
Thursday - press assistance (either a slight incline bench, closegrip bench, or log steep incline) for layers, than depending on what i pick 3-5 sets of slight decline bench to maintain chest or

Than
Friday - high pulls and 3-5 sets for lats

just wondering if this is a set up that would have the best carrie over for my clean and press since my clean is the weak part in the lift, and for the deadlift its tightness and leg drive