- Lateral squat progression is cossack sq, lateral lunge, kbox lateral squat, band resisted lateral drive, band resisted heiden (in/stick landing/out), band resisted repeated heiden (in/out/in), 45 degree lateral box
bounds while adding conventional lateral bounds throughout the full
progression...assess through looking at contact time as well distance bounded out
- Do supramaximal knee work on its own 1/week and
then supramaximal knee/ankle work 1/week in the same session taking 4 weeks to progress through the time under tension variations until you've completed a good 8 week block of supramaximal loading...perform low
vol (3 x 3/leg etc)...do calf isometrics from a seated position to replicate acceleration position
- High
velocity potentiation clusters
- For max strength do 2sec isometrics/day/exercise
- For mass
do 1 set of max reps @ 20% before doing 3 x 8 – 12 which provides more growth
then 3 x 12 on it’s own an also greater strength gains
- 10 week rest-pause program: start at 70% or 10rm...10 - 20secs between mini-sets...week 1 – 70% x 10/4/1 + 60% x 12/4/3...week 2 – 75% x 8/3/1
+ 62% x 10/4/2...week 3 – 80% x 7/2/1 + 65% x 10/4/2...week 4 – deload...week 5 - 90% x 4/1/1 + 70% x 6/3/2...week 6 –
92% x 5/1/1 + 70% x 10/3/2...week 7 – 95% x 4/1/1 + 72% x 8/3/1...week 8 – deload...week 9 - 97% x 2/1/1 + 75% x
8/4/3...10 – retest
- You
can get strong enough by doing 1 x 8 @ 80 – 85% x 2/week
- Strength and endurance retain their adaptations for the longest so develop them 1st and focus
on the shorter residuals when these 2 remain elevated...if a specific quality
has been trained extensively previously then it will be regained more rapidly
than if it has not been trained previously which is important when it comes to
peaking everything at the same time
- Only
count the reps that involve the recruitment of high threshold motor unit’s while bar speed is slow
which are called stimulating reps aiming for 4 – 6 reps/workout
- Isometric mid-thigh pull to be 5 x your bodyweight in newtons and if not then continue getting stronger
- Wave
Ladders do 7, 1, 6, 2, 5, 3, 4 reps with 30secs between mini-sets = 28 reps with only 3 – 4mins total
rest...rest is the same number of deep breathes as reps you just
performed (7 breathes for 7 reps etc)...the highest rep set is followed by the lowest rep set and work into
the middle (8/1 etc)...the highest rep set is 70 – 80% of max reps so do not hit failure
until the very end...2 – 4 ladder sets/session...for fat loss use a tri-pair e.g. pull up/dip/swing where pull/swing is 10, 2, 9, 3, 8, 4, 7, 5, 6 but dips are 1,9,2,8,3,7,4,6,5...for
strength use a 5rm and do 1, 2, 3, 1, 2, 3, 3, 2, 1, 3, 2, 1 or 3, 1, 2, 3, 1, 2 and you can do 531 variations
if you want @ 7rm...week 1 day 1 do 3 sets, day 2 do 2 sets, week 2 day 1 do 4 sets and day 2 do 2 sets...for mass use a 14rm and do 2, 6, 10, 2, 6, 10, 10, 6, 2, 10, 6, 2 or 10, 2, 6, 10, 2, 6
- Use
a 3 day cycle with day 1 being stimulation (moderate volume + low – moderate intensity or low volume/high intensity neural charge) after a rest day...day 2 is development day and is high volume/intensity...day 3 is
rebound day where you shift to the recovery zone instead of having a day off...2
cycles/week with the 7th day off off...stimulation options include strength/cardio mix such as cardiac output training, tempo intervals, high resistance intervals + 2 – 3 exercises @ 80 –
90%...development options include lactic training, threshold training, cardiac power intervals x 60 – 90mins...rebound options is 15 – 20mins of low –
moderate intensity and/or 1 full body exercise and 2 – 3 assistance lifts
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