Welcome to Scribd. Sign in or start your free trial to enjoy unlimited e-books, audiobooks & documents.Find out more
Download
Standard view
Full view
of .
Look up keyword
Like this
8Activity
0 of .
Results for:
No results containing your search query
P. 1
Clemson University Power Program

Clemson University Power Program

Ratings:

5.0

(1)
|Views: 309|Likes:
Published by coach b

More info:

Published by: coach b on Nov 27, 2008
Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as DOC, PDF, TXT or read online from Scribd
See more
See less

09/26/2010

pdf

text

original

 
Clemson University Power Program-
Joey Baston
Bench Press Training
1)Test your 1RM in the Bench Press2)Start the program at Phase I, and work the different phases that correspond withthe training week 3)Work off your 1RM and perform sets and reps that correspond with that weight4)Your goal is to hit every set and rep at your max. EX: if you hit every rep on eachset, bump your max up five pounds. Continue that process for all the phases.5)Day #1 is your heavy day, use the grip you are most comfortable with6)Day #2 is your light day (speed). Drop the weight down 15-25lbs and work of the percents at that weight. (i.e. if you max is 300, drop to 275). Also use a closer grip for this day (18-24 inches)
Sample Training Program
Day #1Bench Press (Phase I, Day #1)DB Bench: 2x12DB Triceps Extentions: 6x10DB Front Raise: 1x12, 1x10DB Side Raise: 1x12, 1x10Rear Delt/DB Row: 1x12,10,8Lat Pulldown: 1x12,10,8,6Hammer Curls: 1x12, 5x8Day #2Close Grip Bench (Phase I, Day #2)¼ Dips or Incline DB: 1x12,10 2x8EZ Bar Triceps Exetnsions: 1x12, 10, 8, 6, 5, 5DB Front Raise: 1x12, 10DB Side Raise: 1x12, 10Rear Delt/DB Row: 1x12, 10, 8Lat Pulldown: 1x12, 10, 8, 6Hammer Curls: 1x10, 4x8
Weekly Training Cycles
10 Week Weeks 1-2: Phase IWeeks 3-5: Phase IIWeeks 6-8: Phase IIIWeeks 9-10: Peak Phase
 
8 Week Week 1: Phase IWeeks 2-3: Phase IIWeeks 4-5: Phase IIIWeeks 6-8: Peak Phase6 week Week 1: Phase IWeek 2: Phase IIWeeks 3-4: Phase IIIWeeks 5-6: Peak PhasePROGRAM #1Phase I - %’s10x40%, 8x50%, 5x60%, 10x65%, 10x70%, 10x75%Phase II - %’s10x40%, 8x50%, 5x65%, 5x80%, 5x82%, 5x85%, 10x70%Phase III - %’s10x45%, 8x60%, 5x70%, 3x82%, 3x87%, 3x92%, 5x80%, 10x70%Peak Phase - %’s10x45%, 8x60%, 5x70%, 1x80%, 1x90%, 1x95%, 1x97%, 5x82%, 10x72%PROGRAM #2Phase I10x40%, 8x50%, 5x60%, 10x72%x3 setsPhase II10x40%, 8x50%, 5x60%, 5x83%x4 setsPhase III10x45%, 8x60%, 5x80%, 3x92%x4 sets, 10x70%Peak Phase:10x45%, 8x60%, 5x80%, 1x90%, 1x95%, 1x97%, 5x82%, 10x72%
Squat Training Cycle
1)Day #1 is the first squat day of the week (heavy), Train with the weight in theleft hand column that corresponds with your max (1RM, 3RM, 5RM). Traineach phase with the percents as outlined. When you are able to achieve the proper sets with the weight prescribed then increased the max by ten poundsfor the next week.
 
2)Day #2 is the second leg day of the week and train with the percents byreducing your max by 75-100 pounds. This day is to be used as a recovery dayor a speed day. You can also use this day to train the front squat. If you aredoing this than reduce your weights by 100-150lbs. Other forms of squats canalso be introduced on this day (box, safety bar). After a few weeks of trainingunload by doing lunges.
Sample Workout 
Day #1Squat (Phase I)Clean (Phase I)Leg Ext or Stepups or Lunges or Walking Lunges: 2x10-12Leg Curl or SLD or Reverse Hypers: 3x10-12Ab Work: HeavyLower Back: RecoveryCalve Work: 3x10-15Day #2Clean (Phase I) (Heavy Day #2)Squat (Phase I) (Light Day #2) or Front SquatShrugs: 3x8-12RDL or SDL or Rack Lockouts:Ab Work: HeavyGHR: 2x8Calve Work: 3x15-20
You may choose to clean first on day #1
Training Cycles
 Linear:
Phases 8 weeks 10 weeks 12 weeksPhase I 1 week 1-2 weeks 1-3 weeksPhase II 2-3 weeks 3-4 weeks 4-5 weeksPhase III 4-5 weeks 5-7 weeks 7-9 weeksPeak 6-8 weeks 8-10 week 10-12 weeks
Undulatory
Phase I 1 week 1-2 weeks 1-2 weeksPhase II 2 weeks3 weeks 3-4 weeksPhase I 3 weeks 4 weeks 5 weeksPhase III 4 5-66-7

Activity (8)

You've already reviewed this. Edit your review.
1 thousand reads
1 hundred reads
Vuk Vuckovic liked this
da12turn2 liked this
interactiveiii liked this
Kelly Wilde liked this
jrodgers1810 liked this
mnike23 liked this

You're Reading a Free Preview

Download
scribd
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->