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Following WARM-UP of choice:
1. Speed Bench (optional: against moderate bands)- 8+ sets of 3 (each rep under 0.8 seconds) 2. Speed Shoulder Press- 8+ sets of 3 (each rep under 0.8 seconds) 3. Lat Pulldowns (with Medium Grip Width)- 7+ sets of 3 (each rep under 0.8 seconds) 4. Smith Machine Yates Rows (with double-overhand grip)- 7+ sets of 3 (each rep under 0.8 seconds) 5. Side Lateral Raises with Light Dumbbell- 3 sets of 12 6. Optional: Bradford Presses with a Very Light Bar Weight or Band- 3 sets of 20 7. Cable Chest Flys- 4 sets of 8
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DAY THREE for the Week
Dynamic (Speed) Effort Lower Body & Core Following WARM-UP of choice: 1. Speed Squats (optional: against moderate bands)- 8+ sets of 3 2. Speed Deadlifts (conventional stance)- 7+ sets of 1 3. Explosive Pendlay Rows (double-overhand grip)- 6 sets of 3 *Remember to choose light weights at 50% or less of one-rep max for speed work, type IIX fibers and neuromuscular efficiency are trained better this way and it’s safer 4. Weighted Dumbbell Crunches- 5+ sets of 10 5. Leg raises on Dip Station (optional: with weight between feet)- 4 sets of 8 6. Dumbbell Side-Bends- 2 sets of 10 (per side) DAY TWO for the Week:
Max Effort (Heavy) Upper-Body Following WARM-UP of choice: 1. Shoulder Push-Press (max)- 7+ sets of 1 2. Bench Press- 5+ sets of 5 3. Side-Lateral Raises (Straight Arms)- 3+ sets of 10 4. Chest Flys on Bench or Floor- 4+ sets of 8 5. Chin-Ups (can be assisted)- 3+ sets of 10 6. Optional: Alternating hammer curls- 2 sets of 10 (total) 7. Optional: Dumbbell Shoulder-Press- 2 sets of 12 DAY ONE for the Week
Max Effort (Heavy) Lower-Body Following WARM-UP of choice: 1. Box Squats (max)- 7+ sets of 1 (ramp up from the bar to a one-rep max) 2. Deadlift (optional: on four blocks)- 5+ sets of 3 reps 3. Stiff-Legged Deadlifts- 3 sets of 10 4. Single-Leg Hamstring Curls- 4 sets of 8 (per leg) 5. Glute Bridges- 5 sets of 5 DAY THREE
Dynamic Effort (Speed) Lower-Body Following warm-up of choice: 1. Speed Squats- 8+ sets of 3 reps (less than 0.8 seconds per concentric rep) 2. Speed Deadlifts- 8+ sets of 1 rep (less than 0.8 seconds per rep) 3. Hamstring Curls- 3 sets of 10 4. Glute Pull-Throughs- 3 sets of 10 5. Optional: Goblet Squats- 3 sets of 12 6. Optional: Dumbbell/Kettlebell Swings- 3 sets of 12 * This is also a good day to do sprints and plyometrics if you have time DAY TWO
Max Effort (Heavy) Upper Body Following warm-up of choice: 1. Max Bench Press- 7+ sets of 1 (ramp up from the bar to a one-rep max) 2. Strict Standing Shoulder Press- 5+ sets of 5 3. Lat Pulldown with Close Neutral Grip (“Double D” Attachment)- 5+ sets of 5 4. Chest Flys or Pec Deck- 3+ sets of 8 5. Bent-Over Rows- 3 sets of 10 6. Optional One-Armed Arnold Presses- 3 sets of 6-8 (per arm) 7. Optional: Heavy Alternating Hammer Curls- 3 sets of 5 (per arm) 8. Optional: EZ Bar Curls 3 sets of 5 9. Optional: Band Shoulder Presses 3 sets of 15 DAY ONE
Max Effort (Heavy) Lower Body Following warm-up of choice: 1. Max Deadlifts (optional: with moderate reverse-bands)- 7+ sets of 1 2. Smith Squats onto Bench- 5+ sets of 4 3. Stiff-Legged Deadlifts- 3 sets of 8 4. Halting Deadlifts- 3 sets of 5 5. Single-Leg Leg Presses 3 sets of 10 6. Band Hip-Thrusts- 3 sets of 10 DAY THREE for the Week
Max Effort (Heavy) Upper Body 1. Main: Smith machine floor press- 7+ sets of 1 rep (ramp up to a one-rep max) 2. Standing single-armed Arnold presses- 3 sets of 6-8 reps (per arm) 3. Alternating hammer curls- 3 sets of 6 (per side) 4. Pec deck or dumbbell chest flys- 4 sets of 10 5. Lat pulldown from moderate grip width- 5+ sets of 10 6. Pushups on ball (medicine, yoga, basket, or bosu ball) 3+ sets of 10 DAY TWO for Week of January 27, 2020
Core (No Equipment) Sit-Ups (x20) Plank (45 seconds) Side Planks (45 seconds each side) Alternating Knee Touches (20x) Supermans (x20) Boat Pose (45 seconds) Alternating High-Low Planks (30x) Alternating Heel Touches (20x) Lying Leg-Raises/Reverse Crunch (x20) * Sequence can be repeated multiple times for a greater challenge DAY ONE for Week of January 27, 2020
Dynamic Effort (Speed) Lower Body Did you know that Usain Bolt achieved the highest speed ever recorded by a human being at 12.4 m/s? Speed is a product of strength as it is also contingent on the amount of force one can produce relative to body-weight (mass) with a time component. 1. Goblet Squat Pulses 2 sets of 10 2. Dumbbell or Kettlebell Swings 1 set of 10 3. Main: Speed Squats (optional: with moderate-heavy bands) 7+ sets of 3 reps (under 0.8 seconds per rep) 4. Main: Speed Conventional Deadlifts (optional: with moderate-heavy bands) 7+ sets of 1 rep (under 0.8 seconds per rep) 5. Standing Hip-Thrusts with Bands 5+ sets of 10 |
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