Sunday, February 5, 2012
Flow sessions and their importance
Three inspiring individuals in my life
A flow session is a training day that includes 40-60 min of low volume, low intensity cardio, and skill based movements. I find flow sessions extremely useful in my training program because they bridge the gap between regular training days. Ive monitored my training days after coming off of a day or two or rest (no activity) and compared training days coming off of a flow session day. Ive found that my training sessions following a flow session are much much better. Nervous system is prepped, soreness is less, and I dont feel "heavy". With that being said I am a FIRM believer of true rest days, doing nothing but eating a ton of food, sleeping alot and chilling. But as my season moves from "moderate training"(6 months out) into heavy intensity and lactate sessions (last 3 months prior to a comp), flow sessions are critial.
An example of my flow session this A.M.
A. Clean Grip DL @ 11X1, 2 reps @ 60% RM x 10 sets, 45 sec - speed off the floor to the hips is the purpose of this...so move the bar quickly - follow tempo
B. Snatch Balance @ 95lb, 5 per min for 5 mins
C. Power Snatch @ 115lb, 1 perfect rep per 30 sec for 5 mins
D. Power Clean and Push Jerk, 1 fast rep @ 135lb per 30 sec for 5 mins - quick transition from clean to jerk
20 minutes of skill/flow work
Row 2 min at 1:53 split
1 Ring Handstand pushup hold- 15 sec
2 Turkish getups 55lb
3 Kettlebell snatch per arm 55lb
1 40 yard farmers walk with 2 70lb kettlebells
A session like above does not tax my nervous system or make me sore at all. Everyones layout for this is different. Its critical to make sure you are not pushing your aerobic or CP system too hard during these sessions as the true meaning is RECOVERY.