Filmed these on a whim today - I’ve got a lot of athletes prepping for the Games / live events right now so legless are a big component of training. This doesn’t cover the kip touch or basics of leg drive … just 3 things to implement that make I’ve found make a difference. https://youtu.be/pm_wqSQTdj0?is=Yt77hPl6LpOn8tTY

I had a client recently send me the events for an upcoming comp they're doing and across a single day we're looking at 250 squat repetitions mixed between WB / Thrusters / Lunges / BJO. They wanted to know what they can do to prevent muscle soreness and preserve performance. The answer is that you probably cannot eliminate soreness completely, especially if the event has a lot of eccentric loading, high volume, unfamiliar movements, or repeated hard efforts across multiple days. But you can reduce the likelihood that soreness becomes performance-limiting. Here are the tools I recommended: ------------------------ 1. Good training principles are still the foundation The best soreness prevention strategy is smart progressive exposure. If the competition is going to demand high volume, high density, heavy eccentrics, running, GHDs, lunges, DB cycling, CTB, or repeated contractions in a pattern you are not used to, then we want as much exposure to those demands before the competition as is safe and possible given your timeline. That does not mean crushing yourself every training day leading in. It means giving the body enough of a preview that the competition is not the first time your tissues see that stress. This is why event / weekend simulations can be valuable. A well-timed simulation gives you: - movement exposure - pacing feedback - confidence - tissue preparation - a better understanding of where soreness may show up This is also why we want to avoid big “new” training inputs too close to competition. It increases the injury risk and can leave you in a compromised state at the event. ---------------------------- 2. BFR / IPC can be a powerful pre-event tool BFR IPC, blood flow restriction ischemic preconditioning, is one of the better tools we have for preparing the body before a high-output event. The goal is to create a short, controlled ischemic exposure that may activate protective mechanisms before hard exercise. Think of it as a “preconditioning signal” to the tissue.

Hi! I know you’re a huge proponent of BFR training and its benefits. Curious if you think all BFR cuffs are created equally? Do you have a specific brand you would recommend?

This is a big one - spent a lot of time getting my thoughts in place here. I'm sure as people test workouts and we've had a chance to get a feel for some of these today / tomorrow that some of this will change... but this is a good snapshot of my initial thoughts.

This week = war of attrition! I've broken this workout down as throughly as possible in this week's strategy guide. Even though the movements are simple and the weights are light... there is still a LOT you can do to maximize your performance here. If you take one thing away from this guide, READ THE BURPEE / WEIGHT CHANGE STRATEGY SECTION!