T Nation

How Would You Do a Specialization Phase Differently?

I’ve read your older articles on specialization phases and that your methodology has further evolved with time.

How would you write a leg specialization phase today vs your older articles or your previous leg specialization program I purchased on thibarmy?

Would you incorporate the Omni-contraction system?

Yes, it would use the omni-contraction system.

Day 1 - Eccentric emphasis
Day 2 - Stato-dynamic
Day 3 - Normal lifting

Each day would include opne quads dominant movement, one hip hinge and one unilateral exercises. I would also add 1-2 isolation exercise(s).

On Dayt 4 - I would train the rest of body for maintenance. I could also use 5 weekly workout with the .rest of the body.divided in twp sessions (push and pull)

Thank you.

Can you offer any suggestions on this?

This is for a type 1B female

DAY ONE (A., B., C. series)
Week 1 = 4 x 6 @ 6-0-1-0
Week 2 = 5 x 5 @ 8-0-1-0
Week 3 = 6 x 4 @ 10-0-1-0
Rest is only 120s for this in-shape female

A. Cyclist squat - safety bar (see above)
B. Podium deadlift (see above)
C. Bulgarian split squat - db (see above)
D1. Leg press - feet wide 3 x 15 2010 75s rest
D2. Glute/ham raise - accentuated eccentric 3 x 3-5 6010 75s rest

DAY TWO (A., B., C. series)
Week 1 = iso-dynamic contrast - hold halfway position for 15 seconds, then complete reps 4 x 6-8
Week 2 = iso-dynamic contrast - hold halfway position for 20 seconds, then complete reps 4 x 6-8
Week 3 = iso-dynamic contrast - hold halfway position for 25 seconds, then complete reps 5 x 6-8
Rest is only 120s for this in-shape female

A. Back Squat (see above)
B. Deadlift - trap bar (see above)
C. Leg curl kneeling (see above)
D1. Hip thrust - barbell 3 x 30s peak contraction + 6-8 reps 60s
D2. Calf raise 3 x 30s peak contraction + 6-8 reps 60s

DAY THREE
A. Front squat 4 x 6,6,4,4 180s rest
B. Deadlift - clean grip 4 x 6,6,4,4 180s rest
C. Step-up barbell 4 x 10,10,8,8 90s rest
D1. Leg extension 3 x 25 60s rest
D2. Swiss ball leg curl 3 x max 60s rest

DAY FOUR
Light bike riding to facilitate recovery OR maybe a neural charge workout?

DAY FIVE
Push

DAY SIX
Pull

DAY SEVEN
OFF