Right, here is a full break down of the next training cycle.
Max Effort Cycle
WEEK 1 WEEK 2 WEEK 3
SET 1 â?? 55% x 5 SET 1 â?? 62.5% x 3 SET 1 â?? 70% x 1
SET 2 â?? 62.5% x 5 SET 2 â?? 70% x 3 SET 2 â?? 77.5% x 1
SET 3 â?? 70% x 5 SET 3 â?? 77.5% x 3 SET 3 â?? 85% x 1
SET 4 â?? 77.5% x 5 SET 4 â?? 85% x 3 SET 4 â?? 92.5% x 1
SET 5 â?? 85% x 5 SET 5 â?? 92.5% x 3 SET 5 â?? 101% x 1
SET 6 â?? Bonus x5 SET 6 â?? Bonus x 3 SET 6 â?? Bonus x 1
Bonus sets are for if you push put set 5 piss easy so pretty much weâ??re doing a 5/3/1 wave load for each main lift %s are based on your current 1rms
This loading wave applies to both lower and upper max effort days, exercise lists in a min.
Lower Bod max lifts
Stage 1 weeks 1-3 Front Squat
Stage 2 weeks 4-6 High Box Squat above parralel
Stage 3 weeks 7-9 Low Box Squat below parralel
Stage 4 weeks 10-12 Good mornings
Stage 5 weeks 13-15 Barbell Back Squat
Upper Bod max lifts
Stage 1 weeks 1-3 Grip 2 â?? 3 Board Press
Stage 2 weeks 4-6 Grip 2 â?? 2 Board Press
Stage 3 weeks 7-9 Grip 2 â?? Floor Press
Stage 4 weeks 10-12 Grip 3 â?? Bench Press
Stage 5 weeks 13-15 Grip 1 or 2 â?? Bench Press
Grip 3 â?? half a thumb length form the inside smooth [Close]
Grip 2 â?? full thumb length form the inside smooth [Medium]
Grip 1 â?? pinky on the knurl line [Wide]
Dynamic Workouts
These will work on a 3week micro cycle [wave] same as weâ??ve been doing cept the loads will go 50% 55% 60% of your 1rm in their respective weeks. Every 4th week we wonâ??t do and dynamic work, to act as a deload as this macro cycle is 15 weeks long. Through the stages every second week we will make up dynamic loads including bands.
Foam Rolling: !! SUPER FUCKING IMPORTANT!
Warm ups, for my warm up i do the “agile 8” exersises, see link: http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html
as he suggests get a foam roller if u don’t have one. bout a fiver off amazon, VERY VERY VERY good investment in injury prevention.
The Above is my training cycle, it mzy look complex but its not too bad. The wave load is what weight you use for each set based on a 1 rep max. So every 3 weeks you should be hitting your current if not a new 1 rep max. These stregnth gains are dependant on diet.
As if u dont recover/eat well enough you wont make the gains. Every 3 weeks you change the main exersise. So eg/ the first 3 weeks on the Max Effort lower day you would be doing front squats.
I’ll explain the dynamic ones in a sec. So a typical workout week would look like.
Mon: Max Effort Upper
Tues: Dynamic Lower
Wed: conditioning
Thurs:Dynamic Upper
Fri: Max Effort Lower [Try to leave at least 2 day between max effort days if you can’t make this schedual.]
Every 4th week take out the dynamic workouts, as a deload to let your body recover.
Dynamic Training, this is where we will build the explosiveness!!!
Dynamic method is pretty much using a lighter weight [as said above 50,55,60 depending on the week] but moving it as FAST as possible. The dynamic exersises will ALWAYS! be squats for lower, bench for upper.
so moving the weight as fast as possible with good form, this builds power, and the set rep scheme MUST be kept.
Squat: 10 sets of 2 reps
Bench: 8 sets of 3 reps
A good indicator of bar speed is the weights should make a clink sound at the top
then just include accesory work as normal. i’ll explain acc work next.
accessory work is pretty much exersises based around improving the main movments, bench/squat and general muscle growth
So on upper days you want to choose one exersise for each of these body parts, triceps, lats, rear delts and core as these are the major muscles envolved in benching. Notice there isnt any chest stuff. It is really not needed.
Lower you wanna work a unilateral move so any single leg stuff, a hamstring specific ex lower back move like hyperextension, reverse hypers or deadlifts, and core again.
Keep the reps of these exersises in the 6-10 range, however if 10 reps iis fairly easy, up the weight. To progress these you want to aim for more reps so if one week you do an exersise for 6, aim to get 7 reps the next week and so on till you hit 10 without failure then up the weight