Racer X Virtual Trainer

On week 13, power endurance phase. For some reason the explosive movement on the DB deadlifts and lunges are giving me some back and glute discomfort (not the good kind). Didn't have a problem with those exercises during the previous phases. Lower back is kinda jacked for the next couple of days, making it hard to do the cycling work. Last week, I did leg presses (as fast as I can on the positive phase) and box jumps (deep squat). Any other exercises you can think of to replace the deadlift and lunge for this phase?

Sit tight.....I've notified Coach Seiji.

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Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Obviously there something about the quicker application of force that is upsetting your tissues, messing with your core stability (usually the case), etc. Make sure you are using much lighter weights. The purpose of this phase is to increase the speed at which you can generate force and the speed component is what is key, not the strength. I don't know how much you went down in weight but it's a substantial decrease from the prior phase. Start there, the lower weight and pick one of the two offending exercises to work on first once you are recovered. Focus on core integrity and generating the speed at the very beginning of the movement (recruitment, think about starting hard and "coasting" through the rest of the movement since you were so explosive at the beginning) and only do one set to start and progress from there. Since you are injured, I would just back the period up and start over so you get the full four weeks of the period in before you next rest week. Just keep in mind that the set needs to be done at the say second rep speed. If you slow down before the set is done, you have to drop the load. Make sense? So, reduce load to correct load, focus on core integrity and stabilization, start with one exercise and one set done at speed, all other sets at regular speed/load and progress from there.

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Coach Seiji
www.coachseiji.com

PS those alternate exercises are fine. Leg press done with one leg is good replacement for lunge but it's not ground based and you are supported by the machine and not your own stabilizing muscles is what makes it less desirable. Box jump is also hip and knee extension but it's not as much posterior (back of leg) chain as dead lift, but you know, again, do what you can with what you have. You can try adding the one set of one exercise to replace one set of one of these as a progression, that may work. Again, the culprit is almost always core integrity and if that is an issue, best to get healed and figure it out so that you can actually progress/learn/etc.

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Coach Seiji
www.coachseiji.com

Awesome reply, thanks! On the DB deadlift I was doing 8-10reps in the previous phase with 80lb DB's, I dropped to 60lb DB's for the power endurance. I'll try a little lighter. Same goes on the Lunge...thanks!

OK, used 45's, and tried to be more explosive on the positive portion. My back feels good today, and my legs are sore, so it worked out fine...thanks!

This 19 week program is awesome! I have no idea what I'm going to do when it's over...just start it over again?

If you want to use it again, just skip the first AA stuff...but we are working on another solution as well so stay tuned

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Coach Seiji
www.coachseiji.com

Hey if you see RP108 anytime soon, tell him and his dad MDK Erich said hi! Thanks! Looking forward to the new membership program...