A part of our programming is accessory based work. Or a ‘finisher’.

But why are these finishers so important?

Let’s dive in and have a quick look…

Say we’ve got an athlete who continually fails the lockout of a split jerk.

That athlete is strong through the shoulders, but can’t seem to produce the goods in a big clean and jerk. “Soft elbows”.

We could smash that athlete in push jerks, repeated efforts of split jerks, giving massive movement overload.

OR/

We could be smart and work through the why behind it all.

Maybe that athlete has never truly snapped their elbow into a rapid lockout position?

Maybe they haven’t felt what it’s like to full extend the elbow?

Yes, it pays to hit the movement often to work the law of specificity.

But movement overload is a thing. CNS fatigue is a thing.

So if we trained this athlete with a small band and did 100 reps banded tricep extension after a session dedicated to snapping their elbow into extension, they would improve.

Their triceps would become attuned to hitting the movement pattern time after time.

The triceps would become stronger, more muscle tissue would form.

The confidence in ‘snapping’ their lockout would improve.

All without having to hit 50 reps split jerk at 100kg and burning out the CNS.

And one of the best things about this is the transfer over to other movements from gaining tricep strength. And recovering it in the process.

Hitting repeated split jerks isn’t going to improve your HSPU. There’s not enough tension in the movement to gain loads of muscle.

But hitting 100 x tricep extensions in sets of 50-30-20 is.

Because we’re bodybuilding that muscle.

We’re producing a tonne of bloody supply to that muscle.

We’re sliding filaments over filaments.

It’s actually recovering that muscle rather than damaging it.

The ‘pump’ is one of the best things you can do to recover your body.

Extreme bloody supply and tissue flushing.

Finishers are SO DANG IMPORTANT.

Let’s get get this straight - a finisher isn’t just a 6min piece to fluff about.

We’re talking about one of the most important pieces of the puzzle.

The ability to move significant amounts of weight in metcons with a strong-ass midline, the sharp snap of your elbows in a jerk, the injury proofed spine when deadlifting.

It all comes from high volume, low weight work. Work that makes you sweat and burn sometimes more than a metcon.

The stuff you usually skip.

Bands, bodyweight, empty barbells, isometric holds.

And that significant feeling of burning in your muscles. That bodybuilding burn.

***But don’t be scared of the word bodybuilding.

You’re not going to look like Arnie.

You’ll be injury proof.

You’ll gain lean muscle and look more toned.

You’ll perform better in your lifts.

It’s a win win situation for everyone.

And just remember one thing… when it starts to burn, you’re about half way there.

Here’s a finisher we’re doing today in TRAIN:

EMOM 6

1:00 Dual Double KB Front Rack Wall Sit (sc Single KB) 16/12kg
1:00 Rest
x 3 Rounds

We’ve done this after a front squat session, which we know most people fail forwards with a rounded thoracic spine. To combat this, we’re working midline and the ability to hold strong in your upper back for long periods of time.

Try it out.

See you on the other side.