Strength.W1.pdf
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Week 1 - 80% & Eccentric
Day 1 - Bend
Corrective Stretches
Warm Up
Speed or Power Work
Strength
1. Deadlift - 3 x 3 (Build up to 80% of 1RM)
2. Eccentric Deadlift - 2 x 3 [4|X|X] (Drop to 70% of 1RM)
3. Deadlift off 12” Blocks - 5 x 4 (End heavy but not failure)
Auxiliaries
Week 1 - 80% & Eccentric
Day 2 - Push
Corrective Stretches
Warm Up
Speed or Power Work
Strength
1. Bench Press - 3 x 3 (Build up to 80% of 1RM)
2. Eccentric Bench Press - 2 x 3 [4|X|X] (Drop to 70% of 1RM)
3. Board Press or Bench Press off Pins - 5 x 4 (End heavy but not failure)
Auxiliaries
Week 1 - 80% & Eccentric
Day 3 - Squat
Corrective Stretches
Warm Up
Speed or Power Work
Strength
1. Squat - 3 x 3 (Build up to 80% of 1RM)
2. Eccentric Squat - 2 x 3 [4|X|X] (Drop to 70% of 1RM)
3. Squat off Pins - 5 x 4 (End heavy but not failure)
Auxiliaries
Week 1 - 80% & Eccentric
Day 4 - Push
Corrective Stretches
Warm Up
Speed or Power Work
Strength
1. Overhead Press - 3 x 3 (Build up to 80% of 1RM)
2. Eccentric Overhead Press - 2 x 3 [4|X|X] (Drop to 70% of 1RM)
3. Overhead Press off Pins - 5 x 4 (End heavy but not failure)
Auxiliaries
Plik z chomika:
medula666
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Strength.W1.pdf
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