We find ourselves at our deload week. The last 9 weeks have been focusing on compensatory acceleration training for our primary lifts. The reasoning behind the CAT is to teach speed on the lifts, so you may take that same speed gained out of the gym. Many people can never translate what they do in the weight room to the field, pitch, ice or chosen field of battle. I believe it is because people tend to move slow and careful in the weight room, but real life competition is anything but slow and careful. Therefore, their training is not indicative of the real life demands. CAT will always be a foundational principal in the PAHQ training, but in true PAHQ fashion, we going to keep pushing the strength, speed and conditioning.
20 minutes of easy to moderate pace on an Assault Bike/C2 Rower/ or easy walk around the neighborhood.
I just need you to warm up your body and CNS with some easy movement for 20 minutes. Just use whatever is convenient to you.
Alternating Contralateral Dead bugs – 30 seconds
5 sec Side Pillar Hold Hip Drop and Reach RT – 5 reps
5 sec Side Pillar Hold Hip Drop and Reach LT – 5 reps
Strict Pull Ups + 1 second hold at top - 3 x max reps
The goal is full range of motion and max reps. Think slow and controlled with a 1 second pause at the top of each pull. Rest as needed between each set to get the max out each movement.
PA 1 & PA 2
Death by Back Squat
￼￼￼1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on...till you can't complete the required reps during the minute.
For this workout, use your head. I want you to use body weight or 225 lbs, which ever is more. Now if you can only squat 225 lbs for a few reps and think you might only get 3 minutes in, then adjust accordingly. Pick a weight that is challenging that you can get better than 6 minutes. Don't pick a weight like an empty bar where you can get 20+ minutes. I want you to get some volume after all the low rep speed work we have done.
Elevated Single Arm KB RDLs – 20 reps (10 RT/ 10 LT)
Active Hamstring Stretch w/ banded assist RT – 20 seconds
Active Hamstring Stretch w/ banded assist LT – 20 seconds
Vertical Column Side Stretch RT – 20 seconds
Vertical Column Side Stretch LT – 20 seconds