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Compensatory Acceleration (A
exercise)
Speed work
will be use for the Bench, Squat, and Chin/Pull Up.
These exercises will be performed accelerative using relatively
light weights. The objective is to move
as fast as possible to create maximum force
and stimulate the nervous system. Be in control and
let it rip. You must focus on acceleration. A chart
below lists the percentage of max to be
used each week. The percentages will gradually increase during a
phase and reset when a new phase begins. Chin/Pull Ups are
most likely to be done without added weight because
ody weight will exceed the designated percentage of maximum.
| Exercise |
Week 1
|
Week2
|
Week 3
|
Week
4
|
|
Speed
Bench
|
50%
|
52.5%
|
55%
|
57.5%
|
|
Speed Squat
|
60%
|
62.5%
|
65%
|
67.5%
|
|
Speed Chin/Pull
UP
|
50%
|
52.5%
|
55%
|
57.5%
|
For example a Bench
press cycle for a person who can bench press 400 pounds one
time. Week one 200 pounds, Week two 210pounds, Week
three 220 and Week four 230
A new max will be attempted at the end of the
phase. This lifter gets a new max bench of 410 pounds.
He will use new weights for the following phase by multiplying his
new max by the constant percentages.
10-15 minutes will be
allotted for this segment of the workout.
Max Effort (B exercise)
Max Effort work will be done each workout
as the second exercise of the workout except for the fourth week of
every phase. During the fourth week and new max will be
attempted in that time slot instead. During the first week of
the first phase use the max effort slot for a max single on the
Bench, Squat and Chin/Pull Up. The fourth week of the first
phase will also use the max effort slot as a max for the primary exercises
mentioned in the previous sentence.
This slot will be used to perform a maximum effort
on a given exercise. The focus here is to get stronger
by lifting the heaviest loads possible for a max
single. A designated Max effort exercise will
be done three out of four weeks for each phase except the first
phase. The last week in each 4 week phase will be
used to set a new max on the Bench, Squat and Chin/Pull
up. The new max will be used to determine the new training
weights for the speed work of the following phase. Warm up
however you want. I reccomend building up to a heavy load
quickly because you will be well prepared after performing
the speed work.
Performing Leg exercises in a max fashion can be dangerous.
Feel free to use a 3 rep max instead. Just make sure you are
getting stronger each week!
10-15 minutes will be alloted for this portion of the
workout
. Give
yourself 3-5 mintues of rest before you try your max single.
Accessory Work
(C
exercise)
The C pairing of exercises will be used for
general strength and hypertrophy gains. These exercises will
be performed in an alternating super set fashion. For example
if the two C exercises were rope push downs and DB close grip
benches, then you would perform one set of push dows, use the rest
period, perform one set of close grips and repeat the cycle five
times. Select a load which you can handle for 5 reps.
You must determine how many sets to do within the range provided. Your individual recovery ability should be the key decison criteria when deciding how many sets to do.
I reccomend starting with three sets and work up to five by the end of the training phase.
one rep will be added to every
set each week. You will start by doing 3
reps per set and progress to 4, 5 and finally 6.
This will reset after each phase.
You may find that you are able to complete all of the reps for
the C exercises for the first few sets, but struggle on
subsequent sets. Do not
drop the weight, break up the sets. For example if you fail
during your fourth set after three reps that is ok. Set the load down for 20
seconds and resume training until you execute all of the prescribed
reps.
30 Minutes will be alloted for this section
of the workout. I recomend using roughly
150 secsonds of rest between each set. You can stagger the
rest to your liking. Some people perfer to take shorter rest
periods for the first couple of sets so they can budget more rest
for the end sets. This is fine. Just get it all done
inside 30 minutes.
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