What Does It Mean To Be STRONG

My vision is blurred.  The reflection of the mirror in front of me sways lazily as I inhale deeply.  Beads of sweat drip from my forehead.  My legs, arms, and shoulders quake as I struggle to get oxygen into my body while the bar tries to push my spine through the floor.  I tell myself it's okay to give up, I've done enough for that day.  Then I stop, and realize all I have to do is squat down one more time.  One more rep and it's over, and I'll be dammed if I let my body tell me I'm not capable of doing something.  

Chad Wesley Smith of Juggernaut Training Systems

Today was a great example of what strength training is all about.  It's not about one kind of strength.  To me, true strength is strength of body, mind, and heart.  It's being able to control your own bodyweight, deadlift incredibly heavy loads for max strength, move with agility and athleticism, endure incredible pain and exhaustion when lifting high reps, and stay strong mentally even when your body desperately wants to quit.  A great athlete is strong in every category, and the best strive to push the limits of each aspect of strength on a regular basis.

Each month since the end of football season, I have varied the training that my teammates and I have been doing in order to improve each aspect of strength.  This month, we're putting it all together.  Some workouts will focus on max strength as well as physical and mental endurance, while others will focus on power, static strength, and bodyweight control.  I believe that constant variation of the training stimulus will produce not only the best gains in strength and size, but the most well-rounded athlete.  

Today's workout was a combination of a number of inspirations.  High rep squats from Matt Wichlinski, Chad Wesley Smith, and Brandon Lilly, using them as an assistance exercise from Jim Wendler, and heavy deadlifting for reps from just about every strong man, woman, or experienced strength coach EVER.  

Next time you enter the gym, think about what STRONG means to you.  

Heavy Lower Body Training

Foam Rolling

General Warmup

Dynamic Warmup

Lateral Band Resisted Walks

Band Pulldowns

TKEs

Bodyweight Squats

Power

Barbell Snatches--3x3 at 135 lbs

Strength

Deadlifts (Conventional)--3x5 at 8 RPE

*Worked up to 375 for 3x5, first time deadlifting heavy conventional in months*

Assistance

Squats--5x10 at 60% of estimated 1RM from last month

*Worked up to 4x10 at 215 lbs, then 1x11 at 215 lbs (not sure about this, I almost blacked out)...THIS WILL PUT HAIR ON YOUR CHEST*

Single Leg Work

KB Goblet Reverse Lunges--3x8 each leg

Conditioning/Muscle Building

KB Swings--15

Pull Ups--12, 12, 10

KB Weighted Straight Leg Sit Ups--15

Abs

Front Plank--2x1:00

Side Plank--2x:45 each side