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STRUCTURE
Go 3 - 4 weeks all out, cut back one week |
Use Periodization Training Principles: |
Repeat |
Macro-cycles & Meso-cycles for Strength/Power |
Make set & rep schedule simple. |
Use 5 x 5 system, two warm up sets followed by 3 money sets |
Progress if you get really strong |
5 x 5 system but three warm up and two money sets |
PRIMARY EXERCISES |
DEADLIFT, BENCH PRESS, SQUATS |
Short, brutal workouts |
Maximal 30 to 45 minutes in duration, not longer |
Three workouts per week |
Or even two if you need to |
Add weight |
Whenever you can complete all reps in three/two money sets |
Set intermediate goals |
500 lbs deadlift, 400 lbs squat, 300 lbs bench press (example) |
Compound basic exercises |
Multi-joint exercises, totally exclude isolation exercises |
Add core work in warm-ups etc. |
Work abs, lower back, shoulders, etc. |
Include dynamic stretches between sets |
Stretches should complement the primary exercises |
Build the program around three exercises that provide the most carry over value for our sport, deadlifts, bench presses and squats. Start heavy and keep adding weight when you can complete the all reps of the money sets. Stop your sessions if you notice problems with your form.
Use a thick bar whenever you work in the power rack. A 2 ½” thick bar adds a dimension of difficulty to your lifts. Use a trap bar for your deadlifts. It is safer and you can go heavier than you can with a straight bar.
Partial primary lifts (deadlift, bench press & squats) are asking for tremendous weights to prepare the body for very heavy standard lifts. Deadlifts from the knees, quarter squats, lock-out top position bench presses work the torso, develop forearms, hands, wrists, thumbs, tendons.
Bottom position primary lifts are much harder than standard lifts. You start in the bottom position, return to the bottom position, rest the weight, start from the bottom position again.
All primary exercises force muscles to work together in synchronous fashion. Even when laying down for the bench presses, the weight should be so heavy that your whole upper body is engaged. All exercises need to demand side-to-side resistance control. That dimension is missing when using all those one dimensional machines. Forget machines.
WEEK 1
WORKOUT NUMBER ONE
Get-ups |
With Punching Bag, Sandbag, Kettle Bells |
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Explosive lifts, don't go too heavy |
SQUATS BOTTOM POSITION |
In Power Rack, Use Cambered Bar |
SQUATS PARTIAL |
In Power Rack, less than quarter squats, go heavy! |
Kettle Bell Clean & Press |
1 right, one left, one chin-up, 1 right, 1 … |
Tricep Bar Pull-overs |
Sport specific work-out for javelin throws |
Ab work: |
With ab wheel, dragon flags, abdominal sit-backs w. weight |
WORKOUT NUMBER TWO
Get-ups |
With Punching Bag, Sandbag, Kettle Bells |
Power Snatch |
Explosive lifts, don't go too heavy |
BENCH PRESS BOTTOM POS. |
In Power Rack, with 2 ½” Thick Bar, |
BENCH PRESS LOCK-OUTS |
In Power Rack, with 2 ½” Thick Bar, go heavy |
Barbell Rows |
Perfect position and strict form |
Overhead Squats |
Sport specific for discus, etc. |
Ab work: |
With ab wheel, dragon flags, abdominal sit-backs w. weight |
WORKOUT NUMBER THREE
Get-ups |
With Punching Bag, Sandbag, Kettle Bells |
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Explosive lifts, don't go too heavy |
DEADLIFTS TRAP BAR |
Max weight, nothing less |
STANDING PRESS |
Power Rack, from forehead to lock-out, thick bar |
SANDBAG CLEANS & PRESSES |
Start light, keep adding sand! |
FARMERS WALKS |
With heavy objects, weight plates, sandbags, iron rails, |
Or SLED/FARMERS WALKS |
Pile weight on sled, carry heavy objects (kettle bells, rails, etc.) |
WEEK 2
WORKOUT NUMBER FOUR
Get-ups |
With Punching Bag, Sandbag, Kettle Bells |
Power Snatch |
Explosive lifts, don't go too heavy |
STANDARD SQUATS |
Best in Power Rack, Use Cambered Bar |
BARBELL CURLS |
Strict form, use thick bar |
Overhead Squats |
Sport specific for discus, etc. |
Tricep Bar Pull-overs |
Sport specific work-out for javelin throws |
Ab work: |
With ab wheel, dragon flags, abdominal sit-backs w. weight |
WORKOUT NUMBER FIVE
Get-ups |
With Punching Bag, Sandbag, Kettle Bells |
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Explosive lifts, don't go too heavy |
REGULAR BENCH PRESS |
in Power Rack, Spotter Bench or with Spotter |
DEADLIFTS TRAP BAR |
Max weight, nothing less |
Overhead Squats |
Sport specific for discus, etc. |
Tricep Bar Pull-overs |
Sport specific work-out for javelin |
Ab work: |
With ab wheel, dragon flags, abdominal sit-backs w. weight |
WORKOUT NUMBER SIX
Get-ups |
With Punching Bag, Sandbag, Kettle Bells |
Power Snatch |
Explosive lifts, don't go too heavy |
PARTIAL DEADLIFTS |
Maximum weight, 3 to 4 inch lifts |
STANDING PRESS |
Power Rack, from forehead to lock-out, thick bar |
Kettle Bell Snatch |
Go for minutes, not reps |
FARMERS WALKS |
With heavy objects, weight plates, sandbags, iron rails, |
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