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X-Ray Vision Part 1 Work Sheet

I.  Explosive Ability – How Explosive are you?

A.  Do your muscles feel extremely excited before you concentrically lift a weight, or is there a delay.  In other words, does it take a bit of time to turn your motor units on?  Assess each of your compound lifts and comment on your ability below, and what your plain of attack will be to bring the weakness up:

Example:  My explosive ability on the squat is very poor.  All my movements are slow, due to the fact that I have no choice but to train this way.  What I will do is begin, by simply focusing on explosive movements, with lighter weight, and approximately 6-8 reps(Compensatory Acceleration ). 

Bench Press –

Squat –

Pullups –

Bent Over Row –

Barbell Curls -

2.  Concentric, Static, and Eccentric Strength – Fill out the following list of questions. 

1.  Are you maintaining your progressive resistance on all lifts?  List which lifts are completely stagnant, and then list your plan of attack for them.

I.E.  I have been stuck at benching 255 for 6 reps for quite some time now.  I know the problem lies in the concentric portion of the rep, as I can handle more weight eccentrically.  Therefore I will single out this portion, and use concentric overload to immediately bust out of this plateau.  I may also combine enhanced neural drive with concentric overload. 

2.  Do You Have a strong level of Static Strength?  List which body parts are weak and which ones are strong in this area.  And discuss how you plan on addressing the subject in your training.

3.  Eccentric Strength – Which body parts are strong in this area, and which are weak.  You might judge this, based on compound lifts.  I.E.  If you are failing eccentrically on your squat, at the same time you are failing concentrically, then this is a major weak point in your training.  Also address how you will fix this weakness.

3.  Anaerobic Efficiency

1.  Assess Your Creatine Phosphate System – How efficient is it?  And what are your plans on improving it, if it is indeed a weakness?

2.  Assess Your GLA System – How efficient is it?  And what are your plans on improving it, if it is indeed a weakness?

3.   Transitional Capabilities – Do you find that you make extremely efficient transitions form one energy system to the next or, that there is a noticeably hitch in your machinery?  Again, what are your plans to rectify the situation, if this is the case.


 

4.  Storage Capabilities – Do you have efficient energy levels when training.  In this case, the point is, are your running out of energy, due to a low storage capacity?  List ways to improve.







 

5.  Mitochondrial Density – After carefully reading the article, assess this area in your training.  It may very well be thee key to developing your ultimate body!

4.  Ability to Maintain Intensity Throughout A Workout

1.  This is contingent on your ability to recover between sets, and your ability to recover between workouts.  Seriously, and honestly assess both of these factors.

You will know how to do this by reading the X-Ray Vision article.  As you know, the keys to enhancing this include:  Stroke Volume of The Left Ventricle, V02 Max, Capillarization,  and your Ability To Process materials, Capillary density, and efficiency of gas exchange in the lungs.  After rating yourself, discuss how you will enhance this area in your training.

2.  I would also like you to not only log your level of conditioning, but also your resting heart rate below.  As this is an excellent way to measure your ability at this level.



 

5.  Motionary Capabilities


1.  Assess Your Flexibility For Each Of Your Major Muscle Groups.  And what your plan of attack is to enhancing this area of your conditioning.

Quadriceps

Hamstrings

Hip Flexors

Glutes

Biceps

Triceps

Deltoids

Lower Back

Abdominals

Anterior and Posterior Calves

Groin, adductors, and abductors

2.  Scar Tissue Build Up – What areas of your body, have scar tissue build up.  Also what preventative measures do you take overall, to prevent such a happening, if at all? 

3. Fascia Stretching – Using the article as a base, discuss whether or not you feel certain areas of your body are hindered, due to tight binding connective tissue, which needs to be manipulated.

Notes On Overall Conditioning Program - If you have any brief notes place them here:

Conclusion - ( I would suggest summing everything up with your own conclusion, to re-affirm exactly how you are going to address your program.   ):

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