1. What is it?
(defining battery + physiological systems that allow expression of it)
2. What are you preparing for?
(common testing scenarios in the Sport of Fitness)
3. How do you develop your battery?
(creating training structures)
Part 1: What is battery?
(Definition + Physiological Systems)
Definition: the ability to be able to repeatedly hit a high percentage of your one rep max under fatigue
Two subjective things: 1) High Percentage 2) Under Fatigue
So it could be…
- 30 Snatches for Time @ 80%
- 3 Rounds: 1k AirBike & 1 C&J @95%
*the former the barbell is generating the fatigue, the latter the other movements create the fatigue
Also, a max lift while under fatigue is highly correlated with an athlete’s ability for battery
Physiological Systems that Encourage an Excellent Battery
#1 – Maximal Strength
Requires: great neural drive, trunk rigidity, positional strength
#2 – Aerobic Qualities
Requires: breathing coordination & strength, cardiac output (mainly SV), muscular endurance
#3 – Technical Prowess
Requires: pattern fatigue resistance: maintaining skill & position despite high metabolic activity
But… don’t get lost in the weeds.
DON’T pick one physiological quality and tailor your training to improve it.
DO prepare yourself for the type of test you need to improve upon.
Part 2: What are we preparing for?
(Common Testing Scenarios)
Open Test Examples
Sanctional Test Examples
2019 French Throwdown Event 8: Ski – Snatch Ladder
-Every 75s x ~10 Sets: 8/6 Cal Ski + 1 Snatch @ Climbing Weight
2019 Rogue Invitational – Squat Clean Ladder
-For Time: 10 Squat Cleans (185/125lbs), 8 Squat Cleans (225/145lbs), 6 Squat Cleans (255/165lbs), 4 Squat Cleans (285/185lbs), 2 Squat Cleans (305/205lbs)
Games Test Examples
2017 | Event 9 | Clean & Bar Muscle-Up Ladder
2018 | Event 7 | Fibonacci – 5/8/13 of pHSPU & Dbl KB DL @203/124lbs
2019 | Event 1 | First Cut – 4 Rounds: 400m Run , 3 LRC, 7 Snatch 185/130lb
2020 | Event 1 | 2007 Reload – 1k Row into BMU & Heavy Push Jerks
Often is Snatch or Clean & Jerk variation
Often comes from the floor – especially in the Open
Part 3: How do you develop battery?
(creating program structures)
Before anything else you need to answer…
Is battery something you need to work on?“
Part 1: 8:00 Clock: Find a Power Clean 1RM
Part 2: AMRAP 8:00: Power Cleans @90%
15 or less = Battery needs development
16-24 = acceptable range
25 or more = 1RM needs development
If you do this test, please let me know your results!
Are you issues with battery specific or generalized?
Avatar 1: Power clean fine, but squat clean bad
Avatar 2: Cleans are fine, but Snatches and Jerks are bad
Avatar 3: All patterns need battery development
4 Progression Styles (for Battery Development)
- Interval Strength Work
- Fatigued Strength Work
- Active Recovery Intervals
- Comp Simulations
(1) Interval Strength Work
EMOM 8: 3 Power Clean @78% – drop & reset
E3M x 5: 8 Back Squat @74%
Every 20s until Failure (or) 30 Reps: 1 Power Snatch @82%
Every 6s x 2:00: 1 Clean & Jerk @155/105lbs
(2) Fatigued Strength Work
-1k row @ 2k TT pace
-5 Squat Cleans @ 80%
-Rest until 8 out of 10 recovery
-3 Full Snatch @ 75%
(Rest 1:1 b/w Rounds)
E4M x 3 Sets
-100 Double Unders
-10 Cal Ski @1400/1050 Cals/Hr (minimum pace)
-1 Power Clean + Front Squat + Jerk @ 92% of Power Clean
(3) Active Recovery Intervals
20:00 AirBike @ Zone 2 HR
-E3M: 6 Back Squat @ 75%
25:00 Air Runner for Distance @ Zone 3 HR
-OTM: 1 Deadlift @87%
10:00 Ski @ Zone 2
-At 1, 4, 7, 10: perform max unbroken STO @225/160lbs
*bar comes from the floor
(4) Comp Simulations
AMRAPS (or) RFT ft. Ascending Weight Barbells (e.g. 19.2, 20.5)
Establish a Weightlifting Max Lift after a MetCon (e.g. 15.1a, 18.2a)
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Informative rants on the Sport of Fitness.
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