Well summer training is starting up, and I’m looking for a solid program to follow.
My goals are to gain strength, gain/maintain size, and develop explosivness.
During our workouts, coaches will implement plyometrics, so I think, in terms of my lower body explosion, I should be fine.
I considered WS4SB, but come to the conclusion that I can handle a higher strength training frequency. Simply put, I have good-really good recovery abilites. That + lots of sleep and food.
I have been strength training for 2 years now, and feel like I have a really strong base to build off.
Ask your coach. I am guessing that you probably are playing H.S. ball and if you are playing college and you have a program designed by your coach, use it. I know alot of people who don’t like the program but it really will probably be the most effective.
Thanks for the suggestions. I am playing H.S ball, this is going to be my last yr.
I considered a standard westside split, but again felt like the ME work was too limited and infrequent.
5x5 Star style is great, but not what im looking for right now. I actually got off the program a couple months ago, utilizing only the big basic lifts. Now I’m looking for something a little more “advanced”, something with higher strength frequency.
xfactor,
you could set something up with a standard westside template, incorporate o-lifts on de days and with your max effort add drop off sets, ex: ME 3’s low box squat, once you get your me 3 (lets say 300) then do 3 sets of 2 with 5% less (285). do 3 sets of single leg work, throw in some p.c. and get out of there.
on upper body do the same thing, board press with a drop off and you can add back off sets-do your me 3 then add 2-3 sets of 8-12 reps on your me exercise. just some ideas. good luck with the season.
Submaximal effort (SE), is a method used to develop both strength and some size. Its usually in the 4-7 RM. From how I see it, SE, would allow to develop some strength and some size without taxing the CNS or Muscles to the extreme.
[quote]R.BushUSC5 wrote:
Can someone explain the concept of submaximal effort? how does that help you?[/quote]
DO’s are a great idea. The thing is, im looking to increase strength training frequency. With multiple strength training sessions, I feel though, it would be a good idea to wave the intenisty to avoid stagnation or overburn.
Thankss
[quote]amirando9 wrote:
xfactor,
you could set something up with a standard westside template, incorporate o-lifts on de days and with your max effort add drop off sets, ex: ME 3’s low box squat, once you get your me 3 (lets say 300) then do 3 sets of 2 with 5% less (285). do 3 sets of single leg work, throw in some p.c. and get out of there.
on upper body do the same thing, board press with a drop off and you can add back off sets-do your me 3 then add 2-3 sets of 8-12 reps on your me exercise. just some ideas. good luck with the season.[/quote]