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Thanks to the Formula My Force Awakens
Finally it’s time for my own Flaherty-run training session I enter the weight room where a portable speaker pumps Lil Wayne as compact halfbacks wiry receivers and massive nose tackles rotate between sets of heavy bench presses and pullups At 5'10" and 185 pounds I feel like a man shrunk in an industrial dryer But I get to work kneading myself on a foam roller in advance of my deadlift session This is my first workout of the day—meanwhile Flaherty’s clients following speed drills and a long round of various skill work run by a corps of position experts are on their third
Flaherty puts me through a few low-weight test runs of the hex-bar and settles on four sets of four reps at 365 pounds around 90% of what he calculates is my training max of 405 pounds
The lift feels as balanced and natural as it feelshard and satisfying; more than anything I immediately feel the burn in my forearms and glutes After a quick break Flaherty cycles me through five reps per leg of single-leg seated box jumps The rest between sets is way longer than I’d imagined it would be—four to five minutes—but Flaherty says it’s necessary for recovery when you’re working with weights this heavy
He tells me that a good target range for the average guy is a Force Number of anywhere from 18 to 24 which is “a great place to be in terms of bone density muscle mass and overall relative strength to allow them to do any activity and be at their peak” So I’m pleased when Flaherty calculates my Force Number at 22 which he says is pretty good
Now that I know my number and I’ve finished my hex-bar session Flaherty leads me to the other main component of his workout: the fine-tuning He puts me through a series of single- and double-leg jumps then shows me some data on a laptop pointing to a place where my figures plateau Something’s out of whack he says So he stands me on the edge of a box and instructs me to balance on one leg lowering for three seconds and raising for two 15 reps per side as he watches my range of motion
“Your knees go valgus” he finally says apparently referring to the inward rotation that gives me a brief knock-kneed stance on my descent “That’s why your numbers level off We’ll fix this”
Like most trainers Flaherty is a stickler for form and he calls these microscopic movement dysfunctions “power leaks” I have more than a single power leak including one that stems from an underdeveloped vastus medialis obliques otherwise known as the teardrop-shaped part of the quadriceps that sits inside the knee
To ultimately improve my hex-bar deadlift he says I need to “plug those leaks” and restore balance and efficiency of movement with a series of smaller exercises I find myself curiously fantasizing about being under the weight of a bar instead of hovering all jelly-legged. stick to these six easy snacks.
 
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