2. Strength Prep
Athletes will be working back and forth tempo Front Squats and Strict Chin-ups. Cue athletes to brace and squat for a negative of 3 seconds and then stand while breathing out through pursed lips at the same time. Instruct athletes to breathe into the midsection rather than the chest to avoid causing lightheadedness during the prolonged time under tension. For weighted pull-ups, athletes should use 50% of the weight of their 1 rep max weight used during test week. For athletes who cannot perform weighted pull-ups; have them perform banded pull-ups that will allow for 5 quality reps but not a 6th rep.