Here is a tri set you can do in the final few weeks of a camp to make sure you head into fight night firing.
The whole point of a fight camp is to be on form on fight night. That's the difference between a combat sport and field sports, for example. Fields sports can simmer for 6 months and if they have a game when they aren't on tip top form, team mates can bail them out.
If you aren't at your best on fight night, you're on your own.
So how can/ do we peak.
One of the methods I use is a power endurance Tri-Set.
This consists of 3 exercises - one isometric, one accommodating resistance and one ballistic.
why do I use this format?
The Isometric allows us to maintain maximal strength throughout the block without the soreness from having load go through the body.
The accommodating resistance exercises (use of bands) allows us to target specific strength qualities, in this case speed strength. The bands allow for maximal intent and the full range of motion to be targeted.
The final exercise, the ballistic, targets explosive power and allows us to be more sport specific, using a med ball to allow for full acceleration through to the release.
I like the Tri set format as it allows us to also develop power endurance. Usually, after around the 5 to 6 rep mark, output drops off. If you tracked velocity, you'd likely see a decrease in bar speed.
With this Tri-set we counter act that by resting and moving to the next part, with a lighter load. This means the speed stays relative throughout and you can get more quality reps in without a drop in performance.
You can watch an example of the Tri- set here
Round up
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