STIMULUS
- Overview: This is the first week of our 8-week Stamina strength cycle. This cycle builds your capacity to lift heavy when you're fatigued. Each session pairs a lift variation with the main lift, performed back-to-back with limited rest between sets.
Weeks 1-3: Bench/Squats/Deadlifts that increase in reps and decrease in load
Week 4: Back-off with alternate lifts
Weeks 5-7: Bench/Squats/Deadlifts at higher percentages than weeks 1-3
Week 8: 10-rep max tests
- Perform your sumo deadlifts, drop the bar, and immediately perform your conventional deadlifts, minimizing transition time as much as possible. These reps should be completed touch-and-go, only dropping the bar to quickly regrip between the sumo and conventional reps.
- Shoulders must end behind the barbell at the top of every rep.
- Sumo Deadlifts: To determine where your feet should be, start by finding your squat stance. From there, plant your toes and pivot your heels outward, then pivot your toes out past your heels. While this is not always exact, it's a great starting point! Keep your torso close to upright and hips starting at or slightly above parallel. Hands should be about the width of your shoulders, and your shoulders should be OVER the bar, not slightly in front like a traditional deadlift.
- Fitness Attribute Improved: Absolute Strength