Wednesday ☑️
Some clips from GPP Week 1: Dynamic Lower.
Introducing extensive plyos and ballistics into this workout as opposed to the other lower day in the week. The structure of this session is plyo/ballistic volume, technique power cleans, a secondary squat variation, and accessories.
In the power clean I’m using the GPP phase to work on the transition from the first to second pull by maintaining a slow first pull into an explosive extension. This has always been a weak point in my cleans. Coupling this with cluster sets allows for full intent on each rep and I love how it worked out.
⬇️ Full Workout
A1. Approach Box Jumps
A2. Overspeed Banded Pogos
B1. Power Cleans (1 + 1 + 1 Clusters)
B2. Box Squat
C1. SL Landmine RDL
C2. Knee Extension
D1. Seated Calf Raise
D2. Active Copenhagens
Brick by brick.
Wyatt Stoneroad
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Lower body training clip from today for strength and athleticism. Full workout down below.
Over the next 12 weeks, I’m putting more emphasis on ATG back squats and extensive plyometrics. The ATG squat is a clean KPI for athletic qualities I’m after (specifically vertical jump) and serves to build squat strength out of the hole. As a force-dominant jumper, I have a clear elasticity deficit and to be quite honest I’ve never addressed it. Last time I tested I only had a 0.5” difference between my CMJ and squat jump, and only a 3.5” gain with an approach. Goal is to fill this deficit and become better at using the stretch shortening cycle to increase overall vertical jump.
⬇️ Full Workout
A1. Pogos for time
A2. Seated box jumps
B. ATG Back Squats
C. SLDL
D1. Reverse Nordics
D2. Prone Ham Curl
E. Smith Calf Raises
Monday morning work. Goal stays the same through this GPP block of accumulating work volume. Improving on accessory lifts through double progression and starting to feel more snappy on main strength work. All good signs leading into the MS block.
Workout Below ⬇️
A1. Staggered Stance MB Slams
A2. MB Chest Pass
B1. Larsen Bench Press
C1. Weighted Neutral-Grip Pull Ups
D1. Pec-Deck Flys
D2. Incline DB Rows
E1. DB Bicep Curls
E2. Straight-Bar Triceps Pushdown
Program waitlist link in bio‼️
Physiology of Strength Part 2/10: MUR
Motor unit recruitment (MUR) is at the foundation of every strength and power adaptation we strive for and most people have no idea about it.
Every time the body produces force, the nervous system works through a hierarchy of MUs. It starts small and only goes higher when demand requires so. Type I fibers are recruited first - low force, highly fatigue resistant. Type IIa and IIx fibers are recruited as demand increases - highest force output, fastest to fatigue.
If the stimulus doesn’t demand type IIa/IIx fibers, they are not going to be recruited (generally speaking).
Why do we care about training high-threshold MUs?
High-threshold MUs drive greater rate of force development (RFD), greater neural drive, and greater firing frequency. In plain terms - these help make the body faster, stronger, and more explosive.
And when we train in a way that consistently demands high-threshold MUs, the nervous system adapts. Rate coding improves, MUs synchronize more efficiently, and neural drive increases. This is why we traditionally see strength gains before any visible muscle size changes in an untrained individual.
To reliably train high-threshold MUs we have a few tools. Specifically, heavy strength work, plyometrics, and ballistics. Heavy load forces immediate high-threshold MUR. Ballistics (loaded jumps, MB throws) don’t require maximal load, but they do require maximal intent which leads to MUR. Plyometrics use the stretch shortening cycle to generate a rapid, high-amplitude neural demand that forces MUR even at lower loads.
High load, high velocity, or high effort. The nervous system recruits what the demand requires.
Next up we’re covering Rate Coding (firing frequency) more in depth.
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