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Saturday September 22, 2018 'Benefits of Deadstop Training'

Quick Look at the Benefits of Deadstop Training

The primary benefit of deadstop training is that it shuts off the stretch reflex so that it doesn’t offer any assistance during the hardest phases of the lift.

powerlifting meets require a full stop during the bench, squat, and deadlift competition – to get an uncompromised assessment of true muscular strength in a given movement. No bounce off the sternum/hope I don’t snap a rib technique allowed.

Another benefit of deadstop training is that it gives you a split second to re-establish your technique. On movements like the deadlift, you can physically readjust yourself between reps so that your pull happens from the best possible geometry.

Compare this to training with the stretch reflex where we typically see technique degrade with each successive rep. Better movement always yields better results.

Deadstop Training

Deadstop training means coming to a full stop at the bottom of a deadlift, squat, bench press, and the like. However, when most lifters think of “deadstop training,” they think of deadlifts and maybe a bench press movement.

Sports like football or even sprinting, aggressive pushing movements (blocking from the chest, pushing off the ground for a start) are required, meaning performing dead stops with your pushing and squatting movements can have considerable application.

The truth is, you can apply it to a variety of exercises, and in many different ways.

Box Squat 

Using box squats with a wide stance allows for a more vertical shin position, meaning lowered knee stress and more glute and hamstring activation.

Deadstop Deadlift

Not only are deadlifts awesome for adding lower and mid-back thickness and size, they’re also an awesome way to improve overall force production and develop max strength. Adding a deadstop to the mix makes a “no cheating” exercise even more of a challenge as you must treat every rep like its own set because you take the time to readjust your technique.

Floor Presses

These are often used as a deadstop movement. During the “dead” part of the floor press, when your elbows are on the ground, you still need to maintain constant muscular tension. Otherwise, the dumbbells or barbell will fall down and crush your skull.

You don’t get a break as you do in dead stop variations, so certain muscles (like the forearms and scapulae) will constantly be holding an isometric contraction – and as the set continues, your rate of fatigue will be faster than that of a pin press.

Long story short, if size and max strength is the goal, then these little things begin to matter. We want to get the most out of every rep.

Why is this helpful? The eccentric phase of a big lift is the part that’s most taxing. One of the reasons Olympic lifters use bumper plates in training and competition is so that they can drop the weight and shirk the demanding (and dangerous) eccentric phase of repeatedly lowering heavy loads, saving themselves for the concentric movement.

By sparing our strongest muscle fibers the negative, we’re keeping our nervous system at bay and can train with deadstops more frequently.

Reference :

Lee Boyce ( Deadstop Training revisited )

Lee Boyce is a highly sought-after strength and sports-performance coach, based in Toronto, Canada.

Friday September 21, 2018 'WOD 9-21-18'

WOD
3 rounds
500 meter row
12 burpees
21 box jump overs

Thursday September 20, 2018 'WOD 9-20-18'
WOD
In a 10:00 Window
Run 1 mile
Time remaining, max power cleans (135/95)
Rest 3:00
In a 7:00 window
Run 800 meters
Time remaining max effort power snatches (115/80)
Rest 3:00
In 5 Minute window
400 meter run
Time remaining max effort Thrusters (95/65)
** if unable to run Row 1600m,900m,500m or
*** if unable to run 1 mile in less than 10 Minutes :  run 8 Minutes, 6 Minutes,3 Minutes
Wednesday September 19, 2018 'WOD 9-19-18'

WOD
3 rounds – not for time but moving from each station with purpose
20 DB bench presses
20 DB bent over rows
20 DB single arm presses
10 DB Front Rack reverse lunges
10 Hang DB  reverse lunges
*** use challenging weight!!

Tuesday September 18, 2018 'WOD 9-18-18'
WOD
RX version
1 mile run, 100 dubs, 21 Deadlifts (275/185)
800 meter run, 100 dubs,15 Deadlifts (275/185)
400 meter run, 100 dubs, 9 Deadlifts (275/185)

Scaled version
1 mile run, 100 dubs (200 singles), 21 Deadlifts (225/155)
800 meter run, 75 dubs (150 singles), 15 Deadlifts (225/155)
400 meter run, 50 dubs (100 singles), 9 Deadlifts (225/155)

* If unable to run, Row 1600m,900m,500m *
Monday September 17, 2018 'WOD 9-17-18'

For Time:
35/25 calories on Row, ski erg or bike
20 DBall cleans (100/75).  Use atlas or DBall  or 20 DB snatches (60/40)
35/25 calories rower, bike or ski erg

** Extra credit:  100 ab mat sit ups for time

Friday September 14, 2018 'WOD 9-14-18'

WOD
With a running clock
500 meter row
400 meter run
Rest 3:00
500 meter row
400 meter run
Rest 3:00
500 meter row
400 meter run

Thursday September 13, 2018 'WOD 9-13-18'

WOD
Individual version
21-18-15-12
Chest to bar pull ups
Barbell facing burpees
Thrusters
**Increase weight each round
Round 1- 95/65
Round 2- 115/80
Round 3-135/95
Round 4-155/105

3 person team version
In a 25:00 time cap
40 chest to bar pull ups
50 barbell facing burpees
60 Thrusters
* increase weight each round
Round 1-95/65
Round 2-115/80
Round 3-135/95
Round 4-155/105
** any time remaining is an Amrap of 155/105

Wednesday September 12, 2018 'WOD 9-12-18'

WOD
30 OHS (95/65)
30 Box jumps
30 Toes to bar
30 Calorie row

Tuesday September 11, 2018 'WOD 9-11-18'

WOD
For time:
200 meter run, 21 Deadlists
200 meter run, 18 Strict Handstand push ups
200 meter run, 15  Deadlifts
200 meter run, 12 Strict Handstand push ups
200 meter run,   9 Deadlists
200 meter run,   6 strict handstand push ups

Monday September 10, 2018 'WOD 9-10-18'

WOD
3 rounds for time:
50 air squats
15/12 calories on rower
9 Hang power cleans

Comp 185/135
RX  155/105
Fitness 115/80

Friday September 7, 2018 'WOD 9-7-18'

Daniel

For Time

50 Pull-Ups

400 meter Run

21 Thrusters 95/65

800 meter Run

21 Thrusters 95/65

400 meter Run

50 Pull-Ups