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DUBYA & DICK
Obj: Lower Body Strength
Warm up: 5 Rounds
10x Dead Lift @ bodyweight (.75 bw for women)
10x Dumbbell push press @ 30-40% bodyweight
Training:
(1) Work up to 1RM Front Squat
(2) 8 Rounds
3x Front Squat @ 50% 1RM, with bands (explosive)
7x Elevated push ups
(3) 5 Rounds
5x Kettlebell Clean & Press @ 24kg
8x Squats with 116# heavy Rock
20m rock walk
(4) 25x Getups each shoulder @ 16kg
Comments:
Dave Tate of Westside Barbell defines three "pathways" to strength development:
1. Max Effort - Lifting loads 90-100% of athlete's 1 Rep Maximum.
2. Repetition - "lifting a sub-maximal load to failure" - used as a primary lifting method by body builders,
the repetition method builds muscle. The load is generally 60-80% of an athlete's 1 repetition maximum.
3. Dynamic Method - Lifting a "non-maximal load with the greatest speed possible."
With "Dubya & Dick" we perform our working rounds using the dynamic method.
Westside uses bands and chains during their dynamic method training for accommodating resistance and we do today also.
"You must apply as much force as possible to the barbell, i.e. pushng as hard and as fast as you can in the concentric
phase of the lift," advises Dave Tate.
He explains that the dynamic method is not designed to improve maximal strength, "but for the improved rate of force
development and explosive force."
We started with 50% of 1RM for loading. If you can add weight, and not lose any bar speed, feel free to do so. But if
the barbell speed slows, decrease loading.
The set rep scheme, 8x3, also comes directly from Westside. Coach Tate writes that this scheme, or a 8x2 scheme, "has
stood the test of time."
Dubya & Dick is a strength workout, but when you look closely, you'll see it's focused on the core, or mid section.
Failure in the dead lift and front squat occur in the mid-section first. The heavy rock squat and carry - hammer the mid section,
as do the get ups.
I've come to believe the best thing I can do for my athletes is get them stronger, and strengthening their core will have
the most transferable impact to on-the-mountain performance and durability.
- Rob Shaul
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| Ben - controled eccentric movement.... |
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| Brenton - explosive, dynamic, concentric movement. |
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| Andy - start the "walk" immediately after the squats - you'll be surprised how hard it is. |
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| Getups - full body "finisher." |
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