VIDEO: Sam Sheedy Strength and Conditioning Camp
Sam Sheedy is on the back end of a very different camp in preparation for his fight on Saturday 21st November. We have focused on getting Sam as strong as possible so he can perform at higher intensities.
Sam has improved massively in such a short amount of time, improving his lower body force production by 7%, adding to the 29% improvement made in his last camp.
Catch up with Sam’s last camp here
Stronger!
We wanted to get Sam as strong as he can, as quick as possible! However, this didn’t mean that we just load up the bar and get him lifting, we needed a structured, progressive program to help him achieve this without becoming too fatigued or even injured.
On key exercises such as Back Squat and Romanian Deadlift, we used Cluster Training sets.
Cluster training is where a set is broken up into multiple blocks, allowing the athlete to have recovery periods in between reps.
Example: 4 reps, rest 20 seconds, 4 reps = 1 set
This allowed Sam to lift higher weight loads for more repetitions, this can give you great improvements in strength.
Sam’s previous record for the Romanian Deadlift was 120 kg for 3 reps… Now he performs 130 kg for 6 reps! Impressive improvements!