TUESDAY – COACH BRIEF
SUPERB STRENGTH — BACK SQUAT
Today we continue building strength in the 6-rep phase with Back Squat.
Athletes should build from the previous weeks and gradually increase the load across the five working sets. The priority is maintaining consistent depth, strong bracing and control throughout every rep.
COACH FOCUS
Strong setup and consistent stance.
Brace before every rep.
Controlled descent and stable bottom position.
Drive up aggressively while maintaining position.
Consistent depth across all six reps.
Build the load gradually.
Avoid grinding reps too early.
KEY MESSAGE
“Strong position, strong reps, build the weight.”
SUPERB INTENSITY — NANCY
Today is a classic run + barbell conditioning workout.
The biggest coaching point is pacing. Athletes should not sprint the opening 400 m. They need to find a running pace that they can return to after every set of Overhead Squats.
The Overhead Squats should remain smooth and technically controlled. Encourage athletes to use the first rounds to establish rhythm, then increase the pace as the workout progresses.
COACH FOCUS
Controlled first run.
Consistent running pace across all five rounds.
Stable overhead position.
Maintain squat depth and control.
Avoid unnecessary breaks on the barbell.
Efficient transitions.
Push the final 1–2 rounds.
KEY MESSAGE
“Find your pace early — then build from there.”
