All RIGHT, Keep in mind that many players never changed the program for 4 years, and still made substantial gains. I honestly think this coach has produced more strength than Poliquin, JMB, and KING combined. (relative to age and genetics of course)This is the it.
Well if you haven’t been training hard and heavy with Squats, Cleans, and deadlifts than your gonna need a two week break in period.
That would consist of 3 sets of 8 taken to failure. Spread out ove over the weak. on a MWF or T TH SAT schedule. Im sure you can break that down.
First assumption, I was this little badass that complained how could you squat, then powerclean the next day? Isn’t that over training? Keep in mind this is for football. He proceeded to show me the boards of all those before me, and simply put this system works. So try it before you start Diagnosing it. It is similar to Maximal weights but the pattern is different.
Basically, The word is Squat, Powerclean, Deadlift. If you only have time for one lift than squat, 2 powerclean, 3 deadlift. bench is for relax time!!! Just stating the importance. You need to make sure your going parallel at least!
Mon (Light Day)
85% of Max, that is you will be ending at 85% of your max, This is the time you superbly focus on Form!
8 Reps as a warm up.,
Than Go to 5,4,3,2,1 your 1 should be ending with 85% of max.
You should not be going to failure! The only things he would ever say if your lifts weren’t going up is, ! are you eating breakfast, and 2 are you going to failure (or to heavy every day)! 9 times out of 10 if someone did one of those things they can increases in strength.
tues same formula as above
Deadlift Again 8 warm up, 5, 4, 3, 2, 1, ending at exactly 85% of your max. Proven max!
WEDS Is to be used as an ancilery day for those who can at least do there bottom lifts. IE if you cant clean 200, squat 350 parallel, deadlift 400, Don’t be doing any arms, or don’t be caught in CURL CORNER!But feel free to do some ABS, and Calves!
Thursday, This is the day you dream about.Heavy HEavy
Same Formula but ending at 95% of max usually needing a spotter on most sets
Squat, 8 warm up, 5, 4, 3, 2, 1, (95% of max
Bench, Same formula You should barelyget the last rep. Now when that last rep is easy You go for a new max, The following Week, ON HEAVY DAY ONLY
Powerclean 8, 5, 4, 3, 2, 1 95% of max
NOTE:on thurs and friday, youtake 5, 4, 3, 2, 1 all to failure. when the 1 is easy go for a new max.
(When you have adjusted to this program you could add in leg curls 4 sets of 6 on squat day,
and incline 4 sets of 6 on heavy chest day. Otherwise wait until your breaking new PRs.
The whole weak builds toward leaving it all on the table for THURS and FRIDAY, those are like the god given days. Heavy hard, draining,
Then sat and sun you recover
everyone should aim in there mind to get these first shirts.
350 squat (parellel, wraps, and belt is ok)
When these levels are reached I’ll show you how to tweak the program, to add in more arms, abs and shoulders!Ie Dips, abs, calves.
I have never not seen this program work.
I think everyone should have a base in there arsenal of at least those lifts numbers before bodybuilding.
Any questions , reply,
Oh and don’t combat me with pattern overload, and overtraining those muscles, I honestly think this is the best way to learn these lifts. I made the same mistake thinking that you can’t possible drive up dead, and squat, and clean, but believe me ive seen it happen with hundred s of kids.