Could you post some of your templates for your band training and JA system? I would greatly appreciate it.
Could you post some of your templates for your band training and JA system? I would greatly appreciate it…[/quote]
Joe Average contacted me about this and I thought it would be a lot better if he submitted an article about his system. If it’s good, I’ll run it.
I’m working on the article and should get it submitted tomorrow. It’ll be an intro to the template and an outline of my philosophies for strength training.
In a nutshell, the template or one training cycle consists of 6 cycles. Each cycle consists of 10 training days.
How you progress through each cycle depends on your schedule. If you can train everyday, then you would do days 1-10, one right after the other completing all 6 cycles in 2 months.
Personally, I spread each cycle out over a 14 day period. Partly because of everyone’s work and family schedule and mostly because of rest & recovery issue’s.
Day 1 is dynamic squat, which consists of a free weight set to failure followed by speed work with bands.
Day 2 is recovery and assistance work designed to supplement day 1.
Day 3 is dynamic bench, free weight work and speed work with bands.
Day 4 is conditioning
Day 5 is tri day, which consists of close grip board work and lock-outs.
Day 6 is max effort deadlift and squat with heavy bands
Day 7 is recovery and assistance work
Day 8 is max effort bench with heavy bands
Day 9 is conditioning
Day 10 is same as day 5, except different bands are used.
The actual template is a little more detailed, exact exercises, exact band tensions and exact rep scheme’s are all outlined. I focus on basic core exercises and I rotate band tensions, this method is very effective. I have been making steady gains for over 4 years, that in itself says alot about a system.
I will get the article done and will forward my template with the article. How TC wants to post all that will be his decision.