As we move into racing, keep in mind the following regarding your weightlifting. These notes are specific to the “GWts” included as part of the ERA plan. 

However, if you are doing other weightlifting still keep these things in mind.

Weights Notes:

> This month's weights can be very intense. You have 4 big main lifts and contrast sets. If you would like to split the mains and do 2 main lifts on one day and the other 2 on the other day (while doing supplementals and core on both days), do so. 

If you choose to do this, pair squats with inverted rows and bench press with RDLs. This will allow for the appropriate rest when you are on a time crunch which allows more energy to be put more into each lift.

> At this point in the season, aim to move away from eccentric and super slow motions and toward speed. Some exercises will stay heavier for a bit and are coupled with faster motions. Eventually, these will give way to lighter loads and higher speeds altogether.

> As you move into racing, use your discretion with “deload” weeks. Rest during fourth weeks as usual, and during race weeks (unless you are intentionally training through any early season races). Amstel, Heineken, and HOCR are the key races ERA will not “train through” this year.

> During race weeks, if you are doing the endurance sessions as prescribed, use the Week 4 rep schemes to practice negative splitting and speed. This will also store some additional energy without skipping those weights completely.

> Also as you move into racing, if you have been doing jumps in your warmups or as drills, now is the time to reduce the total number of jumps. On the warmups sheet, you will see that I have changed some of the jump work. Use your discretion (especially during race weeks) as to whether you would like to further reduce jumping and landing.

> Lastly, let me know if you have any little hitches creeping in that should be addressed (or avoided) in the weight room.