Coach Ted talks about some of the options for a common Tuesday training.
Heavy Lower Body Days
arrow_drop_down_circle
Divider Text
Heavy Lower Body Days
Season 9/Episode 37
August 12, 2024
[Block//Author//First Name] [Block//Author//Last Name] [Block//Date Added %M j, Y g:i a%+0d0h0m]
[Block//Comment]
EPISODE TRANSCRIPT
EPISODE TRANSCRIPT
Introduction
This is The Ted O'Neill Program, where we explore the science and philosophies for performance optimization, and the elevation of the human experience from the mind of Ted O'Neill, with Jon-Leon Guerrero.
0:20 Jon
Welcome to The Ted O'Neill Program. There's a couple things, coach, that I wanted to bring up. We discussed yesterday, when you're a little disengaged from your process and you've gone through 2/3 of your training day and you're still trying to figure out what you're going to do. And one of the things that I noticed, because most of my training happens at 5:30 in the morning, and I love that training group. We have a great group. The 6:30 guys come in, though, and when they come in from their medley, they know exactly what they're doing, exactly where they're doing it, what bar they're going to use. They are all in concert, very specifically attuned to what work is going to get done that day.
1:02 Ted
Yeah. So that's the AM powerlifting team. So generally speaking, when we're talking about being a powerlifter, especially being a Diablo Barbell powerlifter,you kind of then move beyond, like, the recreational side of things. And you're now pursuing this for a specific outcome. To me, training is the means of an outcome, or said differently, training is the means of a contest. So if you're Diablo powerlifter, you're around, you're training for the next event, or you're demonstrating yourself as a powerlifter. So if you're on the more recreational side, it doesn't mean that you can compete over time in the sport of powerlifting, but you can absolutely model the different level of investment that the lifters are making into their own process that’s guiding them along where they're going, because just because some person doesn't have a powerlifting, not immediately, otherwise, it doesn't mean that maybe they shouldn't be training hard every single day. Of course you should be training hard and giving your absolute all. Otherwise, you can kind of stay with that hamster wheel of life, doing the same things over and over, without a lot to show or to see for it. So that's one of the lessons that I think everyone can learn from the powerlifting group. It's a requirement for being part of that team, and that's understanding the system, understanding the ebbs and flows of the training to a point where they're self directed. So I'm now just coaching them on their execution, not having to necessarily go over and do on the spot programming person by person by person, because if you know, if someone is a powerlifter and they're in that space, they're probably either very new to what we're doing, or so check out that they're probably not really achieving them at high level. So that's a great group to model, and it doesn't mean you have to be powerlifter stuff. They're just connected to their process; it comes with the territory of being a powerlifter. So when you're, when someone is engaging in the sport of powerlifting, every single training day matters, and every single training day is an opportunity to get better. But that could be a universal definition of training as well. That's really my personal expectation from a coaching standpoint at Diablo is that everyone's getting after it that way.
3:32 Jon
Yeah, that sounds wonderfully efficient as well. Even if you don't have a specific event, you know, a meet or contest that you're training for on the horizon, everybody likes being efficient. So, you know, for efficiency and effectiveness. You know, it's just this approach. I wanted to talk today because this is a Tuesday episode about the typical Tuesday which is a lower body day. You know, when I crack open my book, your lower body, bigger lifts, of course, are the deadlift and the squat. There's a bunch of other things that we could be doing based on specific objectives and Tuesday tends to be a heavy day.
4:19 Ted
Yeah, Tuesday would be kind for everyone, even if you're not one of the powerlifters. It would be your heavier training day of the week. And the reason we set up that way is there's a certain flow to when and where you need optimum restoration. So let's talk about this because you mentioned the squat and the deadlift so what's the third big movement, Jonny? What’s that big alternative to some kind of squat variation or a deadlift variation? Can you think of one? (Leg press?) Go even bigger. Leg press is one. (Oh even bigger) It’s a Diablo classic move.
4:59 Jon
Well, there's always the Zercher.
5:00 Ted
Zercher are great. Searchers are done in a number of different styles. That could be a Zercher deadlift off the floor. Could be a Zercher squat or it could be a Zercher good morning. And good mornings in general, we're kind of like the third big category. If you look at the mechanics of a good morning, it's not particularly different from a stiff leg deadlift. It just depends on where you're holding the bar if it’s your hands behind your back. So that's a big fundamental move. So yeah, Tuesdays, generally speaking, are built around big fundamentals. Now it can also be something a little different, you know we mentioned like rep days on Monday sometimes, with the powerlifting schedule is laid out, the guys and the gals on the team might take what's called rep day, and rep day, they might intentionally deload away from the concept of a big exercise, focusing a little bit more on training the musculature, as opposed to nervous systems. Every now and then, this is something that comes with time. You can tell when you’re smoked when your nervous system is pretty run down, and that’s generally when you’re pushing really, really hard with a lot of big basic movements. So sometimes Tuesday actually becomes a rep day for the powerlifting group. And that could, that could take any number of different forms, like you mentioned, the leg press.That is certainly compared to a squat, not very intense exercise, or at least let’s we’ll say not as demanding from the standpoint of the nervous system. You could also do something like really heavy sled dragging for time. You could push a heavy prowler for time or for distance. There's many different options, but generally speaking, for the strength training group not for the powerlifter, it’s going to be a heavier day that's focused on probably some kind of squat, some kind of deadlift, or some kind of a good morning, and that's even, that's kind of something that's borrowed from the powerlifting world, where one of the ways that we conjugate our exercises, or exercise selection of a programming is for years we would rotate it and exactly that way. We might do some kind of squat variation. The next week we might do some kind of deadlift variation. The next week, we might do some type of good morning and then rotate back to a squat. And again, this isn't, when you get to the conjugate methods. it’s not fixed, and some people try to make it, they try to make it a training program. It's not a training template, really, much of really, all, we’ll say it this way, pretty much everything that we do is a training template, because that leaves a little bit of flexibility. When someone needs to work around, when someone has to compress time on that particular day, if someone isn’t technical enough to be able to do big moves on a really repeated basis, or they have something going on with their body. So that the template forms the general outline that you mentioned. Tuesday is going to be a heavier leg day. So then, what does that mean for the individual? It could mean any number of things, but if at least you know that much coming in, you've already set the stage for at least some level of internal preparation. Because a heavy leg day is a lot of work. As we should be prepared to do on a Tuesday at Diablo.
This is The Ted O'Neill Program, where we explore the science and philosophies for performance optimization, and the elevation of the human experience from the mind of Ted O'Neill, with Jon-Leon Guerrero.
0:20 Jon
Welcome to The Ted O'Neill Program. There's a couple things, coach, that I wanted to bring up. We discussed yesterday, when you're a little disengaged from your process and you've gone through 2/3 of your training day and you're still trying to figure out what you're going to do. And one of the things that I noticed, because most of my training happens at 5:30 in the morning, and I love that training group. We have a great group. The 6:30 guys come in, though, and when they come in from their medley, they know exactly what they're doing, exactly where they're doing it, what bar they're going to use. They are all in concert, very specifically attuned to what work is going to get done that day.
1:02 Ted
Yeah. So that's the AM powerlifting team. So generally speaking, when we're talking about being a powerlifter, especially being a Diablo Barbell powerlifter,you kind of then move beyond, like, the recreational side of things. And you're now pursuing this for a specific outcome. To me, training is the means of an outcome, or said differently, training is the means of a contest. So if you're Diablo powerlifter, you're around, you're training for the next event, or you're demonstrating yourself as a powerlifter. So if you're on the more recreational side, it doesn't mean that you can compete over time in the sport of powerlifting, but you can absolutely model the different level of investment that the lifters are making into their own process that’s guiding them along where they're going, because just because some person doesn't have a powerlifting, not immediately, otherwise, it doesn't mean that maybe they shouldn't be training hard every single day. Of course you should be training hard and giving your absolute all. Otherwise, you can kind of stay with that hamster wheel of life, doing the same things over and over, without a lot to show or to see for it. So that's one of the lessons that I think everyone can learn from the powerlifting group. It's a requirement for being part of that team, and that's understanding the system, understanding the ebbs and flows of the training to a point where they're self directed. So I'm now just coaching them on their execution, not having to necessarily go over and do on the spot programming person by person by person, because if you know, if someone is a powerlifter and they're in that space, they're probably either very new to what we're doing, or so check out that they're probably not really achieving them at high level. So that's a great group to model, and it doesn't mean you have to be powerlifter stuff. They're just connected to their process; it comes with the territory of being a powerlifter. So when you're, when someone is engaging in the sport of powerlifting, every single training day matters, and every single training day is an opportunity to get better. But that could be a universal definition of training as well. That's really my personal expectation from a coaching standpoint at Diablo is that everyone's getting after it that way.
3:32 Jon
Yeah, that sounds wonderfully efficient as well. Even if you don't have a specific event, you know, a meet or contest that you're training for on the horizon, everybody likes being efficient. So, you know, for efficiency and effectiveness. You know, it's just this approach. I wanted to talk today because this is a Tuesday episode about the typical Tuesday which is a lower body day. You know, when I crack open my book, your lower body, bigger lifts, of course, are the deadlift and the squat. There's a bunch of other things that we could be doing based on specific objectives and Tuesday tends to be a heavy day.
4:19 Ted
Yeah, Tuesday would be kind for everyone, even if you're not one of the powerlifters. It would be your heavier training day of the week. And the reason we set up that way is there's a certain flow to when and where you need optimum restoration. So let's talk about this because you mentioned the squat and the deadlift so what's the third big movement, Jonny? What’s that big alternative to some kind of squat variation or a deadlift variation? Can you think of one? (Leg press?) Go even bigger. Leg press is one. (Oh even bigger) It’s a Diablo classic move.
4:59 Jon
Well, there's always the Zercher.
5:00 Ted
Zercher are great. Searchers are done in a number of different styles. That could be a Zercher deadlift off the floor. Could be a Zercher squat or it could be a Zercher good morning. And good mornings in general, we're kind of like the third big category. If you look at the mechanics of a good morning, it's not particularly different from a stiff leg deadlift. It just depends on where you're holding the bar if it’s your hands behind your back. So that's a big fundamental move. So yeah, Tuesdays, generally speaking, are built around big fundamentals. Now it can also be something a little different, you know we mentioned like rep days on Monday sometimes, with the powerlifting schedule is laid out, the guys and the gals on the team might take what's called rep day, and rep day, they might intentionally deload away from the concept of a big exercise, focusing a little bit more on training the musculature, as opposed to nervous systems. Every now and then, this is something that comes with time. You can tell when you’re smoked when your nervous system is pretty run down, and that’s generally when you’re pushing really, really hard with a lot of big basic movements. So sometimes Tuesday actually becomes a rep day for the powerlifting group. And that could, that could take any number of different forms, like you mentioned, the leg press.That is certainly compared to a squat, not very intense exercise, or at least let’s we’ll say not as demanding from the standpoint of the nervous system. You could also do something like really heavy sled dragging for time. You could push a heavy prowler for time or for distance. There's many different options, but generally speaking, for the strength training group not for the powerlifter, it’s going to be a heavier day that's focused on probably some kind of squat, some kind of deadlift, or some kind of a good morning, and that's even, that's kind of something that's borrowed from the powerlifting world, where one of the ways that we conjugate our exercises, or exercise selection of a programming is for years we would rotate it and exactly that way. We might do some kind of squat variation. The next week we might do some kind of deadlift variation. The next week, we might do some type of good morning and then rotate back to a squat. And again, this isn't, when you get to the conjugate methods. it’s not fixed, and some people try to make it, they try to make it a training program. It's not a training template, really, much of really, all, we’ll say it this way, pretty much everything that we do is a training template, because that leaves a little bit of flexibility. When someone needs to work around, when someone has to compress time on that particular day, if someone isn’t technical enough to be able to do big moves on a really repeated basis, or they have something going on with their body. So that the template forms the general outline that you mentioned. Tuesday is going to be a heavier leg day. So then, what does that mean for the individual? It could mean any number of things, but if at least you know that much coming in, you've already set the stage for at least some level of internal preparation. Because a heavy leg day is a lot of work. As we should be prepared to do on a Tuesday at Diablo.
LISTEN TO MORE EPISODES
LISTEN TO MORE EPISODES
clear
Lifted Academy™ is a high-level coaching platform designed to lift its members to their highest level of fulfillment, purpose, and freedom through the implementation of world-class curricula in the physical, mental, emotional, and spiritual planes of experience.
Turn your biggest weakness into your greatest strength.