T Nation

Javorek Programs


#1

Has anybody in this site used the progams of Istvan Javorek? Maybe someone could give me a good answer before just blindly buying the programs from Oz.


#2

I used his Big Fun program in highschool for conditioning for volleyball. It was very intense and I threw up a couple of times. But I did get in great shape and put on some muscle mass. My coach uses a lot of the same movements for his athletes' conditioning.

What are your goals? I would say that Javorak's routines are mostly for GPP and would be good for the Prepatory period in your periodization. Dragomir Cirosilan the former USA Weightlifting national coach and one of Javorak's lifters said that he mostly trained very young athletes and that is what his expertise is in.


#3

I looked at them a few times, I couldn't help but think they were overtraining.


#4

Javorek?s, Millenium Elite Athletes ?Tremendous Pleasure? Conditioning Program

                            Copyright @ 2000 Istvan ?Steve? Javorek

After the unexpected flow of interest about my full version of the ?Big Fun? Program, I decided to further develop my concept of a revolutionary approach to ?Body Building? especially after receiving several encouraging letters from competitive body builders and from the general public involved in exercising.

Back at my club in Romania, , I used to coach - next to my main function as a weightlifting head coach - an average of 30-40 body builders, designing their daily programs and organizing competitions.

In that period of time the name of the Romanian Weightlifting Federation was combined with Body-Building. Its name was Romanian Federation of Weightlifting and Culturism.

I remember my first bodybuilders had disproportionately developed musculature with a lack of general athletic abilities(sprint, jump, etc). I personally was a very multilaterally prepared and developed athlete, so I felt it was necessary to develop special rules of competition, which beside the physical presentation, an athlete must compete in : standing long jump; behind the head straight knees pull ups(touching the bar with the second vertebrate); medium grip bench press; (deep, weightlifting style) back squat(because there is a front squat also!!). I developed a point system giving 50% for presentation and equally dividing the rest of the points between the four exercises(bench press, squat , pull ups and standing long jump). This rule made a huge impact on my bodybuilders and was the turning point toward their harmonious muscular and athletic development.

This makes me feel confident that my approach will bring more enthusiasts to try and achieve satisfaction and successes with my program.

When ?Muscle & Fitness? asked me again to write a new program for the magazine, I was happy to accept with just one request: let me continue with my - (I would call- revolutionary) approach- and let the American body builders and athletes learn a new, very healthy method to gaining strong, big and harmonious musculature.

This new program unlike the six weeks six times a week ? Javorek?s Big Fun # 1? program (the full version I provide upon request) is a 12 weeks, three times a week program. I call it ?Javorek?s Big Fun #2? or ?Javorek?s Millenium Elite Athletes Tremendous Pleasure Program?. Because of the high load, it may be performed in two different sessions daily, and performed three times a week for 12 weeks, or dividing into two separate workouts and performed for 24 weeks. Of course the neuro-muscular and hormonal stimulation will be very different, achieving the best result with the original version.

As everyone can see in my programs, I finish each day with abdominal and general explosive drills. The reason is that in my forty years of coaching experience I have come to the conclusion that it is much more beneficial to do explosive drills at the end of a daily program for a shorter period of time instead of performing a full hour separate workout.

I was born with the East-European plyometrics movement (which we just called ?explosive drills?). I have helped athletes achieve great performance applying my philosophy to my hundreds of programs, which develop quick, fast and explosive musculature. Just three example who support the benefits of this kind of preparation: Dragomir Cioroslan, 1984 LA Summer Olympic Games bronze medalist , who is the head coach at the US Olympic Training Center in Colorado Springs for US Weightlifting Residence Program was able to perform a straight back flip after a 440 lb. clean and jerk. By utilizing my programs, Dragomir developed from a 15 years old 77 lb. kid - who suffered from rheumatic heart disease and rickets - into a European record holder and one of the most harmoniously developed athlete I have ever seen. He became a multiple national record holder and champion in weightlifting, but he also won the Romanian National Body Building Championship!

My second example, Istvan Tasnadi, a modern Hercules, and 1984 LA Summer Olympic Games silver medalist in weightlifting, was able to jump up 20 times consecutively on a 42 inch high box. He was also able to jump 8 stairs up on a stairway, and to run 7.1 sec. in the 60 m dash at a 246 lb. body weight.

Finally, Wesley Barnett, multiple US National Champion and record holder in two weight classes, (100 kg and 110 kg) 6-th at the 1996 Atlanta Summer Olympic Games, and the 1997 Weightlifting World Championship silver medalist, was my student between 1988-1991. During that time he recorded a 10.4 foot standing long jump, a 3.98 sec. 30 m sprint, a 36 inch standing vertical jump, and 64 feet on the overhead backward 10 lb. medicine ball throw.

A major feature of my programs is the very different approach to using shorter breaks between the sets of exercises. This must be modified for anyone who does not fit into an elite athlete?s physical shape by increasing and adjusting the break times to a trainee?s individual adaptation level!

Decreasing the break times between the sets has been a long experiment. During my own, and later my athletes? athletic preparation, I realized that by shortening the breaks and increasing the intensity I can achieve higher quality muscular fitness and strength improvement. I have had very positive feed back from other coaches and athletes. From the many positive comments, I have come to the conclusion that a greater variation of exercises will stimulate the cardio-vascular and hormonal system. The human body (after a period of ?fighting?) will adapt to the increased demand, and new doors will open in a clean, drug free athletic preparation.

One of the most important points what I realized in program design is that of exercise technique. Everyone must feel comfortable with all of the exercises within a program and must posses the correct technique for all of them. During my years of publishing articles in different journals and magazines, I realized that several exercises from my programs are not familiar to the general public. My dumbbell and barbell exercise video tapes show ?in detail? information and descriptions of the exercises I utilize.

I feel it necessary to share with the readers several pieces of general information about the exercises from this program.

In the ?Tremendous Pleasure? program there are dumbbell, barbell and general fitness exercises, including box jumps, step ups, lunges, walk lunges, pull ups on high bar, dips on parallel bar, abdominal programs and up-stairs activities.

Exercises with dumbbells always involve more active minor, major and balance muscles at the same time, using a wide range of motion. Dumbbell exercises are very dynamic and stimulatory.

Exercises with barbells are another group from the free weights family. In most of the cases with barbells, an athlete can isolate more effectively a muscle or muscle group, because the barbell itself eliminates some of the balance muscles? involvement, or changes the order, the biomechanics and number of balance muscles participation.

Alternating and mixing up dumbbell and barbell exercises makes the program more enjoyable and it produces great stimulation on the whole vital body function.

Both the dumbbell and the barbell exercise groups produce a continuous stimulation on the muscular-skeletal (bones, ligaments, tendons, muscles) the cardio-vascular and the morfo-functional system. My personal experiences confirm the quasi general knowledge that weight bearing exercises can help to prevent injury, and osteoporosis. Research proves that weight training is not just preventive, but also very beneficial in recovering damaged joints due to arthritis, or after serious injuries.

Body building editors and several body builders are questioning why a body builder should perform a program like this. As a general conclusion in favor of doing this kind of preparation, I would like to present my philosophy of a new concept of athletics, body building and general fitness:

a) Avoid monotony in your workouts - doing year round almost the same routines make the neuro-muscular system tired which drives the body to burn out or ?over-train?. Give your body a chance to enjoy your hard work. This program has a great number of exercise variations which makes it more enjoyable and stimulatory. Everyone who performs this program, (of course this includes only those who are physically and mentally ready to do it) will become, strong, vigorous, healthy and with perfectly balanced musculature.

b) At least after every six months take time off from your general exercise routines. Changing from a general routine will ?shock? your body. At first, the change will act as active rest and later as a new form of stimulation to your body.

c) If you are a beginner, then start with basic exercises - one or two exercises per muscle group. Build up your program and exercise groups gradually; (For example, I have designed six different increasingly difficult 12 weeks conditioning programs including Javorek?s ? Big Fun ?# 1 and now Javorek?s Tremendous Pleasure? Program). Each exercise must be performed with perfect technique!

d) Athletes of different sports, body builders and general fitness enthusiasts should benefit from this program

e) So, give your body an opportunity to take off from your year-round routine. Enjoy the hard work, and refresh your body?s improvement!!!

Special Instruction to the program: Javorek?s Barbell and Dumbbell Complex Exercises. Take the intensity always from the most difficult exercise of a respective complex, avoiding the chance of choosing too heavy weights and not being able of performing correctly.

    Javorek?s Barbell Complex I. Exercise:

Barbell Upright Row X 6

Barbell High Pull Snatch X 6

Barbell Behind The Head Squat Push Press X 6

Barbell Behind The Head Good Morning X 6

Barbell Bent Over Row X 6

Perform In A Non-Stop, Continuous Order As Listed Above :

  • 5 Exercises X 6 Repetitions = 30 Repetitions/Set. The Number Of Repetitions Can Be Changed In Order To Satisfy Different Goals. Long Distance Runners, Skiers, Bikers, Wrestlers Could Gradually Increase The Number Of Repetitions And The Weight, To Achieve A Higher Quality Specific Endurance And Power In Domain Of Endurance. On The Beginning Should Be Practiced Just Partial Or The Integral Complex I, But With Less Repetitions. Is Up To The Coaches Decision To Practice The Full Exercise And To Increase The Weight Also. If Low Ceiling, Certain Exercises Perform Seated.

    Javorek?s Barbell Complex II. Exercise:

Barbell Upright Row X 3

Barbell High Pull Snatch X 3

Barbell Behind The Head Squat Push Press X 3

Barbell Behind The Head Good Morning X 3

Barbell Bent Over Row X 3

These Five Exercises Executed In A Non-Stop, Continuous Order By Three Repetitions Constitutes A Cycle. Perform In A Non-Stop, Continuous Order As Listed Above. Go Through The Exercises Once For Beginners, Then Gradually Increase The Number Of Cycles To Two, To Three, And For Different Endurance Sports Could Be The Coach Decision To Increase To Four Cycles In One Set. Also For A Prominent Cardio-Vascular Stimulation Of This Exercise, The Number Of Repetition For Each Exercise Could Be Increased Gradually. For Example : First Just For The Third Cycle, Then For Third, And Second, And Finally For All Three Cycles In One Set. Never Hurry In Increasing The Number Of Repetitions. Always To Keep In Mind The Perfect Technique Of Execution, Wide And Full Range Of Motion. If Low Ceiling, Certain Exercises Perform Seated.

    Javorek?s Barbell Complex III. Exercise:

Barbell Regular(Supinated) Curls X 6

Barbell Upright Row X 6

Barbell High Pull Snatch From Hip X 6

Barbell Behind The Head Press X 6

Barbell Bent Over Row X 8

Barbell Behind The Head Squat Push Press Or X 6

Barbell Behind The Head Seated Press X 6

Barbell Behind The Head Good Morning X 10

Barbell Behind The Head Quarter Squat X 10

Barbell In Front Of Thighs Special Good Morning X 10

Perform In A Non-Stop, Continuous Order As Listed Above. If Low Ceiling, Certain Exercises Perform Seated.

Five Exercises X 6 Reps = 30 Reps/Set + 1 Exercise Of 8 Reps +

3 Exercises Of 10 Reps = 68 Reps.

    Javorek?s Barbell Complex IV. Exercise:

Barbell Regular(Supinated) Curls X 3

Barbell Upright Row X 3

Barbell High Pull Snatch From Hip X 3

Barbell Behind The Head Press X 3

Barbell Bent Over Row X 3

Barbell Behind The Head Squat Push Press Or X 3

Barbell Behind The Head Seated Press X 3

Barbell Behind The Head Good Morning X 5

Barbell Behind The Head Quarter Squat X 5

Barbell In Front Of Thighs Special Good Morning X 5

Perform In A Non-Stop, Continuous Order As Listed Above. Go Through The Exercises Twice For Beginner, Three Times For More Advanced Athletes. For Different Sport The Number Of Repetitions For Each Exercise And The Number Of Cycles (The 9 Exercises In A Non-Stop, Continuous Order Is Equal With One Cycle) Could Vary, Determined By The Coach Or Personal Trainer. For A Remarkable Cardio-Vascular Stimulation Of This Exercise, The Number Of Repetition For Each Exercise Could Be Gradually Increased. For Example : First Just The Third Cycle From Three To Four Reps, Then The Third And Second Cycles From Three To Four Reps, And Finally All Three Cycles? Repetitions To Be Increased Up To Four. But Every Coach Could Find Out Which Is The Best Combination For Every Individual Athlete At A Given Time. But Never Hurry In Increasing The Number Of Repetitions, And Always Keep In Mind The Perfect Execution. If Low Ceiling, Certain Exercises Perform Seated.

    Javorek?s Dumbbell Complex I. Exercise:

Dumbbell Upright Row X 6

Dumbbell High Pull Snatch X 6

Dumbbell Squat Push Press X 6

Dumbbell Bent Over Row X 6

Dumbbell High Pull Snatch X 6

Perform In A Non-Stop, Continuous Order As Listed Above. If Low Ceiling, Certain Exercises Perform Seated.

Five Exercise X 6 Reps = 30 Reps/Set

    Javorek?s Dumbbell Complex II. Exercise:

Dumbbell Upright Row X 3

Dumbbell High Pull Snatch X 3

Dumbbell Squat Push Press X 3

Dumbbell Bent Over Row X 3

Dumbbell High Pull Snatch X 3

Perform In A Non-Stop, Continuous Order As Listed Above. Go Through The Exercises (A Cycle) Once For Beginners, Then Gradually Increase The Number Of Cycles To Two, To Three, Or As Much The Sports Conditioning Coach Or Other Specialist Considers Necessary And Adequate. Also For A Remarkable Cardio-Vascular Stimulation Of This Exercise, The Number Of Repetition For Each Exercise Could Be Gradually Increased. For Example : First Just The Third Cycle From Three To Four Reps, Then The Third And Second Cycles From Three To Four Reps, And Finally All Three Cycles? Repetitions To Be Increased Up To Four. But Every Coach Could Find Out Which Is The Best Combination For Every Individual Athlete At A Given Time. But Never Hurry In Increasing The Number Of Repetitions, And Always Keep In Mind The Perfect Execution. If Low Ceiling, Certain Exercises Perform Seated.

    Javorek?s Dumbbell Complex III. Exercise:

Dumbbell Regular(Supinated) Curls X 6

Dumbbell Upright Row X 6

Dumbbell High Pull Snatch Regular Or From Hip X 6

Dumbbell Parallel Press X 6

Dumbbell Bent Over Row X 6

Dumbbell Squat Push Press X 6

Dumbbell Bent Over Kick Back X 6

Dumbbell Squat Upright Row X 6

Dumbbell In Front Of Thighs Special Good Morning X 10

Perform In A Non-Stop, Continuous Order As Listed Above. If Low Ceiling, Certain Exercises Perform Seated.

Eight Exercises X 6 Reps = 48 Reps/Set. + 1 Exercise X 10 Reps Total 58 Reps/Set

    Javorek?s Dumbbell Complex IV. Exercise:

Dumbbell Regular(Supinated) Curls X 3

Dumbbell Upright Row X 3

Dumbbell High Pull Snatch Regular Or From Hip X 3

Dumbbell Parallel Press X 3

Dumbbell Bent Over Row X 3

Dumbbell Squat Push Press X 3

Dumbbell Bent Over Kick Back X 3

Dumbbell Squat Upright Row X 3

Dumbbell In Front Of Thighs Special Good Morning X 3

Perform In A Non-Stop, Continuous Order As Listed Above. Go Through The Exercises Twice For Beginner, Three Times For More Advanced Athletes. For Different Sport The Number Of Repetitions For Each Exercise And The Number Of Cycles (The Nine Exercises In A Non-Stop, Continuous Order Is Equal With One Cycle) Could Vary, Determined By The Coach Or Personal Trainer. For A Remarkable Cardio-Vascular Stimulation Of This Exercise, The Number Of Repetition For Each Exercise Could Be Gradually Increased. For Example : First Just The Third Cycle From Three To Four Reps, Then The Third And Second Cycles From Three To Four Reps, And Finally All Three Cycles? Repetitions To Be Increased Up To Four. But Every Coach Could Find Out Which Is The Best Combination For Every Individual Athlete At A Given Time. But Never Hurry In Increasing The Number Of Repetitions, And Always Keep In Mind The Perfect Execution. If Low Ceiling, Certain Exercises Perform Seated

    Javorek?s General Abdominal Program.
  • For Advanced Performance Athletes Only

Motto: There are no dangerous abdominal exercises, just bad technique. The best conditioned athlete can be hurt by poor execution!!!

  1. Lying Down, Arms Overhead, Simultaneous Knee Hugs....................................... X 15

  2. Crunches Regular Or In Four Sequences(Two Up + Two Down).......................... X 20

  3. Parallel Leg Raise, Arms Under Hip ........................................... X 20

  4. Lying Down, Hands Bent To Head, Alternate Knee Touch, Bicycle .................... X 20+20

  5. Lying Down, Straight Legs Up, Half Jack Knifes................................................... X 20

  6. Seated, Hands Behind, Pointed Toes, Legs Raised To 30? Up & Down Scissors ... X 30+30

  7. Alternate Knee Bend, Twisted Sit Ups ............................................................................ X 10+10

    1. Lying With Both Shoulders On The Floor, Arms Bent To Shoulders, Hip Twisted To

Left Or Right Side With The Top Foot Crossed Over, Crunches................................... X 20+20

  1. Jack Knifes ....................................................................................................................... X 15

  2. Seated, Hands Behind, Pointed Toes, Legs Raised To 30? Side To Side Cross Scissors.. X 30+30

  3. Crunches Regular Or In Four Sequences(Two Up + Two Down).................................... X 20

  4. Lying Down, Bent Knees, Hands Bent To Head, Alternate Leg Cross -Over............. ..... X 20+20

    1. Lying Down, Arms Bent To Head, Bent Knees Feet Hooked Under Heavy Dumbbells Or

Someone Stepping On Them, Half & Half Sit - Ups......................................................... X 15+15

  1. Jack Knifes .................................................................................................................. X 10

  2. Lying Down, Bent Knees, Feet On The Floor, Hold Up In Crunch Up Position............... 4 X 15 Sec.

  3. Lying Down, Straight Legs Up, Half Jack Knifes.............................................................. X 20

    1. Seated, Hands Behind, Pointed Straight Legs, Simultaneous Knee Pull To Chest, Kick

Out 30? From The Floor .................................................................................................... X 15

18. Lying On Right Or Left Side, Bent Knees, Top Hand Bent To Head, Bottom Hand Cross

On Side, (Left-Right) Side Crunches In Four Sequences(Two Up + Two Down)............ X 20+20

  1. Jack Knifes .................................................................................................................. X 15

  2. Seated, Hands Behind, Pointed Straight Legs, Simultaneous 30? Leg Raise, Pull Knees

To Chest, Kick Out Close To Floor ................................................................................ X 15

  1. Jack Knifes .................................................................................................................. X 15

  2. Straight Legs Up, Hands On Thighs, Crunches................................................................. X 20

  3. Lying Down, Arms Bent To Head, Bent Knees & Straddled Feet, Twisted Sit - Ups....... X 10+10

    24. Bent Knees Feet Hooked Under Heavy Dumbbells Or Someone

Stepping On Them, Different Size Dumbbells On Chest, Sit - Ups..................................... X 20

  1. Bent Knees, Feet On The Floor, Hold Up In Crunch Up Position ..................................... 4 X 15 Sec.

    1. Lying on stomach, arms close to the body, bent at chest level. Holding the hip on the floor,

gradually straighten the elbows, looking up on the ceiling, and hyper - extending the back.

Hold this position for..15 sec. .then raise to hands & knees, curve(round) & arch back for .20 sec.

Then with straight elbows sit back on heels for...20 sec.

Before starting this program, every individual athlete must be capable of performing with perfect body posture each of these exercises with at least 20 repetitions. Depending on individual goals, or the coach?s prescription, repeat the program as many times is prescribed. On individual basis, other abdominal exercises could be added to the abdominal program, just never try to perform any sit - ups exercise with high repetition which you do not master perfectly. Do not take longer break than 10-15 seconds between exercises. Do it slowly but with a dynamic and continuous rhythm.

Remember: never raise your butt off from the ground while doing sit - ups; always hold your back curved, chin in your chest, head off from the ground, and try touching the ground with each vertebrate during a sit-up movement.

            Javorek?s (Special) Half & Half Abdominal Program # 1
  • For Advanced Performance Athletes Only

    1. Hooked Feet Arms Cross On Chest Sit - Ups X 10

    2. Hooked Feet Arms Cross On Chest Half Up & Up + Half Down & Down Sit - Ups X 10

    3. Half Jack Knives X 20

    4. Hooked Feet Arms Cross On Chest Half Up & Down Sit - Ups X 10

    5. Half Jack Knives X 20

    6. Hooked Feet Arms Cross On Chest Half Down & Up Sit - Ups X 10

    7. Jack Knives X 10

Obs: If The Routine Becomes Very Comfortable And ?Easy-To-Perform? Add Weight(Dumbbell On Chest) For The Hooked Feet Part Of The Program.

            Javorek?s (Special) Medicine Ball Abdominal Program # 2
  • For Advanced Performance Athletes Only

    1. Hooked Feet Arms Cross On Chest Sit - Ups X 10

    2. Hooked Feet Arms Cross On Chest Half Up & Up + Half Down & Down Sit - Ups X 10

    3. Hooked Feet Medicine Ball Overhead Pass & Sit - Ups X 10

    4. Half Jack Knives X 10

    5. Hooked Feet Arms Cross On Chest Half Up & Down Sit - Ups X 10

    6. Hooked Feet Medicine Ball Chest Pass & Sit - Ups X 10

    7. Half Jack Knives X 10

    8. Hooked Feet Arms Cross On Chest Half Down & Up Sit - Ups X 10

    9. Hooked Feet Medicine Ball Overhead Pass & Sit - Ups X 10

    10. Hooked Feet Medicine Ball Chest Pass & Sit - Ups X 10

    11. Jack Knives X 10

          Javorek?s (Special) Abdominal Program # 3
  • For Advanced Performance Athletes Only

    1. Hooked Feet Arms Cross On Chest Sit - Ups X 10

    2. Hooked Feet Arms Cross On Chest Half Up & Up + Half Down & Down Sit - Ups X 10

    3. Jack Knives X 10

    4. Half Jack Knives X 10

    5. Hooked Feet Arms Cross On Chest Half Up & Down Sit - Ups X 10

    6. Jack Knives X 10

    7. Half Jack Knives X 10

    8. Hooked Feet Arms Cross On Chest Half Down & Up Sit - Ups X 10

    9. Jack Knives X 10

    10. Hooked Feet Arms Cross On Chest Half Up & Up + Half Down & Down Sit - Ups X 10

    11. Jack Knives X 10

Week I. Day I

Dumbbell Upright Row 30s Break between the sets

60% 10,10 65% 10, 10 70% 10, 10 75%8,8 80% 8

Dumbbell Pronated Curls 25s Break between the sets

55%14 60%12 65%12 70%10,10 75%8

80%6

Barbell Wide Grip Bent Over Row 30s Break between the sets

55%10,10 60%10 65%10 70%10 75%8 80%6

Dumbbell Overhead, From Parallel To Linear, Rotational Press 30s Break between the sets

55%14 65%10 70%10,10 75%8,8 80%6

Dumbbell Parallel Squat Push Press 35s Break between the sets

60%10 70%10 65%10 75%8 80%6 65%10

80%6

Dumbbell Alternate Leg Lunges - Double Steps Count 40s Break between the sets

50%16+16 60%16+16 65%(16+16)2 70%14+14 75%14+14

Javorek?s Dumbbell Complex III 60s Break between the sets

40%1 45%1 50%2 55%2

Barbell Back Squat 60s Break between the sets

60%10,10 70%10, 10 80%6 65%10 80%6

Double Leg Up-Stairs Bounding - Minimum 22-24 Stairs (2 Flights)30s Break between the sets

3 Sets Of 3 Length

One Leg(Right) Up-Stairs Bounding - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets

3 Sets Of 3 Length

One Leg(Left) Up-Stairs Bounding - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets

3 Sets Of 3 Length

Up-Stairs Sprint - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets

3 Sets Of 3 Length

Javorek's General Abdominal Program

1 Set

Week I. Day II

Barbell Narrow Grip Upright Row 40s Break between the sets

50%12 55%12 60%10 65%10 70%10 60%12

75%8

Barbell Supinated (Regular) Curls 35s Break between the sets

40%14 45%12 50%12 60%10 55%12 70%10

Barbell Overhead Triceps Curls 35s Break between the sets

50%12,12 60%10,10 65%10 70%10,10

Barbell Incline Bench Press 40s Break between the sets

50%10 55%10 65%10 60%10 70%10 75%8

Barbell (Comfortable Width Grip) Behind The Head From Half Squat Press 35s Break between the sets

40%14 45%14 50%12 50%12 55%10

High Bar Pronated Grip Behind The Head Pull Ups Or Regular Chin-Ups Pull (With Weight Or Without Weight) 60s Break between the sets

10%10 15%10 15%10 15%10 20%8 25%6 0r

6 Set As Many You Can Perform With Correct Form

Dumbbell Walk Lunges - Double Steps Count. 45s Break between the sets

40%(20+20)2 45%(20+20)2 50%20+20 55%20+20

Barbell Wave Squat (4 Wave + 1 Jump) 45s Break between the sets

40%40 45%40 50%35 60%30 65%30

Javorek?s Barbell Complex IV 60s Break between the sets

40%1 45%1 50%2 55%2

Barbell Back Squat 30s Break between the sets

40%14 50%12 60%10 50%12 70%10 80%6, 6

Box Jump (The Height Must Be Individually Chosen) 60s Break between the sets

6 Sets X 10 Jumps Or

6 Sets X 10 Tuck Jump

Double Leg Up-Stairs Zig-Zag Bounding - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets

6 Sets Of 3 Length

Run-Jump & Sprint - Minimum 22-24 Stairs (2 Flights)30s Break between the sets

6 Sets Of 3 Length

Up-Stairs Sprint - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets

6 Sets Of 3 Length

Javorek?s Half & Half Abdominal Program # 1

1 Set

Week I. Day III

Dumbbell Lying On Back On Bench Fly 45s Break between the sets

40%16 50%14 60%12 65%10 70%10 75%8

80%6

Dumbbell Parallel Bench Press 45s Break between the sets

60%10 65%10 70%8, 8 75%8 80%6 85%5

Dumbbell Bent Over Row Kick Back Triceps Curls 40s Break between the sets

40%16 50%16 60%12 70%10 80%6, 6 85%5

Dumbbell Lying On Bench Pull Over 35s Break between the sets

60%10 65%10 70%10 75%8, 8 80%6 85%5

Dumbbell Incline Bench Press 45s Break between the sets

60%10 70%10 75%8 65%10 85%4, 4

Dumbbell Regular Curls X 10 + Upright Row X 8 + Press X 6 + Bent Over Row X 8 + Squat Push Press X 6 60s Break between the sets

40%1 45%1 50%1 55%1 60%1

Dumbbell Upright Row X 8 + Press X 6 + Regular Curls X 6 + Push Press X 6 + Upright Row X 8 + Squat Push Press X 6 + Squat Jump X 6 + Split Jump X 10 60s Break between the sets

45%1 50%1 55%1 60%1

Barbell Front Squat 45s Break between the sets

50%10 60%10, 10 65%10 70%10 75%6, 8

Double Leg Up-Stairs Bounding - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets

6 Sets Of 3 Length

One Leg(Right) Up-Stairs Bounding - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets

6 Sets Of 3 Length

One Leg(Left) Up-Stairs Bounding - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets

6 Sets Of 3 Length

Up-Stairs Sprint - Minimum 22-24 Stairs (2 Flights) 30s Break between the sets

6 Sets Of 3 Length

Javorek?s Medicine Ball Abdominal Program # 2 30s Break between the sets

3 Sets


#5

Well that was one long and informative post.

I like Javoreks' I do them on off days.


#6

Are the complexes performed with a single loaded barbell (or dumbell) or do you need a different load for each exercise? Thanks.


#7

Single load. The muscle snatch will be the weak link for complex 1 and 2.