So we saw a couple of box-jump stacks this morning. It’s not the first time and I’m pretty confident it won’t be the last time but it got me thinking that I need to fast track a post that I’ve been thinking about writing for a while now [The importance of Training with a buffer].
Mountain biking @ Stromlo
Let’s just say you’re going for a ride up at Stromlo – You’ve made it to the top and now you’re bombing down “Skyline” (one of the flowiest sections up to the top of the mountain) On one of the corners you notice that you got a little loose. You might touch the breaks, back it off a little, pick a fresh line and open it up again – this would be considered riding “with a buffer” (eg. making a conscious decision to see the warning signs and make slight adjustments to avoid catastrophe) – you’ll still get to “flow” but the really good news is that you’ll live to ride another day – perhaps learning to push a little harder on your next trip down the mountain…
Other’s people ignore (or fail to see) the warning signs and just keep on charging, gaining more momentum, getting looser until things result in a full on, arse-over-tit, face plant off the edge of the track. This would be considered riding [without] a buffer. Sure you can do it – but it’s only a matter of time until you end up in hospital with a broken collar bone. It’s your call.
Bringing it back to the box
When you train you need to leave a little in the tank to avoid calamity. You need to be able to think while you’re getting a sweat on. You need to be able to stay in control of your body and the barbell, making slight adjustments to your movements, positions and rest periods. I’m all about intensity but not at the risk of your safety.
If you’re doing box jumps, you need to understand that you’re going to fatigue and you’re not going to be able to jump as high as when you first started. To avoid a stack you’re going to need to factor in longer rest periods between jumps or learn how to apply more force to each jump. You need to be able to make adjustments to your level of intensity on the fly. When I explained VOL training this morning I stated that there is a [focus] movement and that there is a [filler] movement/s – One of these movements was a focus (pull-ups) and the other was a filler (box jumps and double unders) -> I need you guys to treat them as such.
We should be learning more about ourselves and our capacity on a daily basis. In the great words of Kenny Rogers “You gotta know when to hold em…. and know when to fold em…” Sure he’s talking about playing poker but he’s also talking about (and I’m paraphrasing) “The best way to avoid a stack…. is to know your limits…” Train with a buffer – so you can come back and train again tomorrow…
A: Hang snatch + drop snatch (snatch balance) + OH squat
Compare to 4.8.14
B: Pull-up VOL training:
- focus: strict pull-up/chin up – 1-5 reps evermin on the minute for 10 mins
- filler: box jumps (10) / double unders (25)
Post loads and training notes to comments.