The Tactical Strength Challenge is dead. But more on that in a minute.
This Saturday I contested my 5th TSC. Here are my results:
| Fall 2009 | Spring 2010 | Fall 2010 | Spring 2011 | Fall 2011 | |
|---|---|---|---|---|---|
| Deadlift | 405 | 475 | 541 | 575 | 550 |
| Pull-Ups | 17 | 17 | 19 | 23 | 21 |
| Snatches | 86 | 100 | 106 | 115 | 114 |
| Placing | 52 | 30 | 14 | 3 | ? (top-5) |
This latest TSC was not a PR performance for me, but I learned some important things that are worth sharing.
Preparation: Frankly, I did not prepare for this TSC. I have trained a minimal effective amount all summer, instead prioritizing becoming a better skydiver and running the Movement Minneapolis. The TSC snuck up on me, and I did my first TSC-focused training session on Sept 1. We also had to do the TSC early because I will be unavailable the 24th. With that being said, I am quite pleased to be able to perform at approximately 90% within 2 weeks notice.
Dumbass, should have pulled 590.
Deadlift: My 600 attempt went exactly as I expected it to. I did not expect to get it, and in hindsight I would have pulled 590 which would have been a PR and I am confident I would have locked out. My ego got in the way, and I wanted the big 600 number. I will get this by the end of the year without any issue. As you can see in the video, I am extremely strong off the floor but am weaker in the transition above the knees. I’ll be working on this specifically and have some ideas already. However, on the plus side, the theory that ATG and I have been working on in regards to training peaking proved itself perfectly. I was very strong Saturday morning, and was easily able to rip 600 off the floor. We have shared this information at the Smarter Strength seminar and Adam has been teaching it to the Smarter Strength eCourse students. It will be discussed in the Smarter Strength DVD as well. It’s a game changer if you haven’t figured it out yet. The GM protocol really does keep getting better and better.
Pull-Ups: On one hand I am up 15lbs since last year, 8 from the spring and I still got within 90% of my max set. On the other hand, I wish I had worked on my max reps more over the summer. I know exactly the formula for this, but I have focused much more on my 1RM strength.
The other thing I learned is that I need to train the contest pull-ups with more specificity. One of the things you end up doing in competition that you never do in training is to hang there, rest, and try to grind out a couple more reps. As you’re hanging, your forearms pump up like crazy and it just gets harder and harder. I will be experimenting with LONG sets of hanging and doing 1 rep every 10-15 seconds. This could add 30-50% to my rep total.
Snatches: I hate snatching. Hate it. Every time the TSC comes around I quickly prepare, and as soon as it’s over I am relieved that I can take them out of my training for a while. Of course, I forget to put them back in until it’s too late. My TSC snatch performance has ALWAYS been worse than what I’ve done in training. I ran a couple experiments this time that didn’t improve it, so I have some new experiments. Action plan:
- Train snatches at least once every single week.
- Train them immediately after pull-ups at least twice per month.
- Training 10 minute snatch sets, often. 5 is right at the limit right now, so I’m going to push that out.
Here is my prediction: I will win the Spring 2011 TSC.
Overall, I am not disappointed with my performance at this TSC, and I have a game plan to put in my best ever performance next. Here is the video:
With regards to the Tactical Strength Challenge in general. The TSC is dead. I predict the lowest TSC attendance ever. We will see in a few weeks. I will be requesting that Tom Phillips hand over control of the TSC to myself and my staff so that we can promote and grow the event. I think that it is a fantastic competition, and a true test of all-around strength and performance. It’s a damn shame that it has wasted away because the organizers are too lazy to promote it, and the people in the RKC and Crossfit communities are too lazy to come out and compete.
{ 8 comments }
David,
Still posting great numbers! What did you weigh in at, 190?
I have the opposite issue with my deads. Fairly weak off the floor, but can blast off once it gets to my knees. You really do rip that weight off the ground. Would you predict deficit deads to possibly be assistive for someone like me? I would think yes. However, they never seem to test well for me. Any other variations that helped you become proficient off the floor? I will be at the next TSC at the Movement, I agree completely that it is a great show of all-around strength and I am sorry the showings have been so pathetic.
Talk to you soon
Dustin
191, Dustin.
Indeed, I would think deficits would help you. If you are weak there, but they don’t test well, I’d wonder if something isn’t moving right when you are in your low/starting position. Time for more testing. Trap bar, sumo, behind the back, different plate sizes (35s & 25s will lower the bar), different foot positions. Ask more questions.
I didn’t really have to try anything specific to be strong off the floor, I seem to always have been. I’ve only done deficits maybe 5-6 times total ever.
Thanks David.
The starting position is the only point where I feel relatively weak during the lift, so perhaps you are correct that something is not moving efficiently. However, last week One Arm Deads while straddling the bar tested well twice (a new movement altogether for me); and that seemed to put me at a lower starting postition, but comfortably so. I will see where that leads and let you know.
The good new is progress has not halted, but I started surfing last year when I moved to NC and accidentally lost about 25 lbs due to all the morning surf sessions. Now I weigh 170. Pullups are way easier but a 500 lb Deadlift seems much heavier!
Dustin
David,
I am sure you guys would turn TSC around in no time at all. Maybe have video submissions for overseas participants. I wish my wife and I lived in a country where things like grip sport, TSC and gyms like the Movement even existed. Here the one guy with a gym equipped to grow all these lovely things thinks he’s better than 99% of the population while novice garage trainees like myself gawk longingly at the cool stuff you guys get to participate in. I wish you guys well and I look forward to the rebirth of the TSC!
Chris, if you have a pull-up bar, a deadlift setup, and a kettlebell you can host a TSC.
Excellent work considering Dave! I see 600 lb in your future very very soon! Good work.
More data that you can stay within a relatively high percentage of your max pretty much year round. Nice.
Nothing wrong with making other things a priority, as that is life.
Rock on
Mike T Nelson PhD(c)
Dustin,
Fist off, I am very jealous that you get to surf every AM. No fair! ha! What part of NC are you in? I was at Hatteras (Outer Banks) a few year back kiteboarding–great place.
One thing you can test out is your set up. Currently, I find that if I start at the top and just grab the bar and think “stand up” it works much better off the floor. This allows a bit of a stretch reflex too, but test it out as everyone is different.
Some days, just starting low and squeezing it off the floor tests better; but my max weight is normally less.
David is spot on, time for better questions and more experiments.
Rock on
Mike T Nelson PhD(c)
Thanks Mike, Good to hear from you. Nice new site by the way!
Surfing almost every morning is great, and I actually got pretty good at noseriding while I lived here. I am just south of Wilmington. Longboarding is a must in this area, not much poop behind the waves but good mushy sections.
My surfing career, unfortunately, is coming to an end in about 4 weeks as I am moving back to MN! That’s okay, snowboarding is still a blast. I will be back in the White Bear/Hugo area and will be sure to give you a holler.
Dustin