The last time I did the Tactical Strength Challenge (April 2008) I kept a detailed training log, so I thought it would be a good idea to do the same thing the 2nd time around. I ruptured the patella tendon in my right knee in May of 2008 and broke the fibula in my left leg in September of 2009, so I have been spinning my wheels in regards to training the past few years. That in addition to committing more time to outdoor hobbies: hiking, backpacking, swimming, surfing, etc. means I am just trying to get back to where I was 3 years ago:
April 2008
Weight: 188
Deadlift: 445
Pull-ups: 11
Kettlebell snatches: 120
Where I am now:
Weight: 185
Deadlift: 345x3 ??? probably 385-405
Pull-ups: ??? probably 7
Kettlebell snatches: ??? no idea
Last time around I took a very specific approach in my preparation, concentrating the majority of my efforts on the competition lifts. I used platform deadlifts to strengthen my lift off the floor, and then utilized reverse band deadlifts during my 4 week taper before the competition to strengthen the lockout.
This time around I am going to take a more general approach. My lower back took a beating last time performing so much heavy loading with 2x week deadlifts and heavy volume with the 2x week kettlebell work. I can’t train deadlifts effectively at the YMCA either, so I am going to focus more on general strengthening utilizing snatches, cleans, squats and look at deadlifting more as technique work. I am going to use single leg lifts (squat, deadlift) to better strengthen my weaker right leg.
September to mid-October
PRIMARY WORKOUT
Kettlebell Double Clean: 5 sets
Kettlebell Double Front Squat: 5 sets
Mid-October to December
PROGRESS
Snatch: worked up to 145
Clean: worked up to 195
Front squat: 205 up to 250
Snatch grip deadlift: 225 up to 265
Single leg Romanian deadlift: 35 up to 60
Rear foot elevated split squats: 60 up to 100
Dumbbell floor press: 50’s up to 60’s
Barbell bench press: worked up to 210
Chin-ups: 7 up to 10
Eccentric-less one arm cable rows: 120 up to 160
TUESDAY
Power snatch: 3 sets of 3
Front Squat: 3-5 sets of 3
Horizontal press (either weighted push-ups, dumbbell floor press, or barbell bench press) superset with band rows:
Single Leg RDL: 3 sets of 5
Chin-ups: 3 sets
WEDNESDAY
Power snatch and/or clean: 6-8 sets
Pop-up push-ups: 3-4 sets of 3
Eccentric-less one arm cable rows: 3-4 sets of 4-6
FRIDAY
Power snatch: 3 sets of 3
Snatch grip deadlifts: 3-5 sets of 3
Horizontal press (either weighted push-ups, dumbbell floor press, or barbell bench press) superset with band rows:
Rear foot elevated split squats: 3 sets of 5
Chin-ups: 3 sets
SATURDAY
Power snatch and/or clean: 6-8 sets
Pop-up push-ups: 3-4 sets of 3
Eccentric-less one arm cable rows: 3-4 sets of 4-6
What I have been doing the past 6 weeks has been working great, so I plan on switching exercises up a little but keeping the same format for the next 8 weeks. February I am going to switch my focus from general strength to the kettlebell snatch lift. March I am going to taper off my kettlebell work and take a balanced approach leading up to the competition. The last 2 weeks before the competition I am going to focus on “grease the groove” for pull-ups, deadlift and snatch technique work with sub-max efforts while maintaining strength and explosiveness with the Olympic lifts and other eccentric-less training.