This is a sample program from CT’s “Different Destinations, Different Journey’s”. This is a program 2 exercises/week. 6 times a week. For motor learning. Here are some of the guidelines.
My question here is, how would i set up the set/rep range for each of the exercises, for the 6 days?
My main goal is pretty much strength, perhaps incorporating some strength-speed, but mostly to get strong right now. Thanks
Volume:
5-25 total reps/exercise/session (low volume)
Rest Periods Between Sets:
3-5 minutes
Frequency of Training (per muscle group):
2-6 times per week (high)
Intensity of Training:
85-100%
45-65% (explosive reps)
10-25% (ballistic reps)
Type of Contractions:
Maximal force (F = ma)
Heavy loads/slow reps
Moderate loads/high speed
Light loads/projection
THE PROGRAM!
Day 1
Bench press
Barbell rowing
Day 2
Front squat
Romanian deadlift
Day 3
Incline bench press
Seated cable rowing
Day 4
Back squat
Good morning
Day 5
Bench press
Chin-up
Day 6
Regular deadlift
Power clean from blocks