Belliveau ranked eighth total in Aberdeen, Scotland.
Final up to date on November thirteenth, 2024
On the 2024 Rogue Strongwoman Invitational, Sam Belliveau, four-time Canada’s Strongest Girls (2021-24) and world report holder for the circus dumbbell clean and press (185 kilos on the 2024 Arnold Strongwoman Classic), ranked eighth total within the contest’s debut in Aberdeen, Scotland. She scored a win in the fifth of six events.
To realize that standout occasion efficiency, Belliveau’s prep consisted of coaching along with her fiancé, 2022 Canada’s Strongest Man and 2021 World’s Strongest Man bronze medalist Maxime Boudreault, six periods per week.
Sam Belliveau’s Again Coaching
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Back Day Mic’d up | Q&A Answers
Hammer Grip Lat Pulldown & Barbell Bent-Over Row
Boudreault prefers lat pulldowns with a hammer (impartial) grip to imitate a log press. Belliveau performs lat pulldowns slowly, guaranteeing the lats stay beneath fixed stress. Time under tension period throughout train optimizes muscle growth. (1)
Barbell bent-over rows develop decrease lats relying on the road of pull and diploma of hip hinge. “Our backs are vital for thus many little accessory works, particularly for our most important lifts: yoke, deadlift,” Belliveau mentioned. Coaching on the Smith machine isolates the again extra because it doesn’t require as a lot stabilization because the free-weight different.
How Does the Sturdy Couple Prepare Earlier than Occasions?
Boudreault emphasizes that coaching relies on schedule and prep wants. Usually, they’ve seven to eight aggressive reveals every year, and so they prioritize the main occasions, which embrace the Rogue Invitational.
They ramp up depth about eight to 12 weeks earlier than a contest. In the course of the off-season, they focus on enhancing their weak areas. “To prepare for a comp, in all probability 12 weeks out. I’ll deload every week previous to the present,” Boudreault defined.
Boudreault said that coaching lighter is useful. “It’s not all the time pedal to the metallic as a result of that’s the place you’ll get injured.” He shared the next ideas:
- Steadiness your routine. Doing one week of pace workout routines and heavy lifting might help stop burnout.
- Take heed to your physique. If you’re drained, keep away from going for a heavy load. All the time go away two to 3 reps within the tank to keep away from failure for the principle lifts.
- Do accent workout routines. They assist one get stronger. “Don’t half your equipment. They’ll aid you get a stronger compound movement. You’re solely as robust as your weakest muscle,” Boudreault defined.
Reference
- Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. Ok., & Phillips, S. M. (2012). Muscle time beneath stress throughout resistance train stimulates differential muscle protein sub-fractional artificial responses in males. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
Featured picture: @sambelliveauu on Instagram