(LST) Load Spectrum (6 Day Split)

TRAINING PROGRAM
(LST) Load Spectrum

Training System – Ayub – 6
Days of Training
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TRAINING PROGRAM

System Explanation:

The Load Spectrum Training (LST) System is just that— a system. It extends beyond the
confines of a singular “program,” providing training principles that can be applied to a
wide range of individualized, progressive training programs. Everyone is different in
terms of ability level, biomechanics, and personal goals. By learning the concepts
underlying the LST system, you can apply these principles to a program that is
individualized to maximize your results.

When we train for strength or mass, we are imposing progressive demands upon the
muscle fibers trained. In order to promote adaptation in a fiber, the fiber must be
stimulated and adequately challenged. Although the science of identifying fiber type is a
bit tricky (1), humans generally have three main types of muscle fibers: Type I, type IIa,
and type IIx. Importantly, these fiber types each have unique properties. Type I fibers,
often referred to as “slow twitch” fibers, have a slow contraction speed and small
diameter, but also fatigue slowly (2). As such, they are typically more closely associated
with endurance than power. Type II fibers are often called “fast twitch” fibers, and include
both IIa and IIx fibers. Type IIa fibers are larger and contract more quickly than type I
fibers, but also fatigue more quickly. Finally, type IIx fibers are the largest, fastest to
contract, and most forceful fiber type, but the most rapid to fatigue (2).

A single muscle is made up of a combination of these three fiber types. The Load Spectrum
Training System aims to capitalize on the characteristics of these fibers, using a spectrum
of loads to target and challenge the full range of fibers in the muscle. By utilizing loads that
challenge the full spectrum of fibers within the muscle, growth of the muscle as a whole is
maximized.

Mechanisms of Hypertrophy

This training system using a wide range of loads, rep ranges, and intensity techniques
aimed at maximizing muscle growth. Research has indicated that mechanical tension,
muscle damage, and metabolic stress are each important mechanisms that stimulate
hypertrophy (3). By using a varied selection of loads and rep ranges, the LST system offers
a comprehensive training approach that incorporates phases to promote appropriate
levels of mechanical tension, muscle damage, and metabolic stress. Training volume,
intensity, and rest periods are varied throughout each phase of the system to target one or
more of these important mechanisms. But prior to delving into specific training variables,
it is important to discuss proper execution and application of the training system.

Executing the System: Lifting with Intent

Think of a sprinter in the blocks before a race. Sprinters, who rely heavily on type II
muscle fibers, have one goal in mind as they await the starting gun: maximal acceleration.


TRAINING PROGRAM

To promote adaptation in fast twitch muscle fibers, they must be adequately stimulated
and challenged. To stimulate these high-‐force fibers, it is important to maximize force
production. In doing so, it is critical to remember a basic physics equation:

Force = Mass × Acceleration

For the sprinter, mass is simply their body weight. For the lifter, mass is simply the load on
the bar. Nonetheless, the goal remains the same: To maximize force demands on the
muscle fibers, the lifter should lift with the intent of maximal acceleration. When lifting
heavier weights, bar speed will certainly slow down, but the intent to accelerate the bar
must remain the same. This directive also applied to sets aimed at stimulating the slower
type I fibers. While loads are reduced and repetitions increase, we still aim to stimulate
these slowly-‐fatiguing fibers with as much force as the load allows, prompting increases in
size and strength.

It’s critical to remember that acceleration should not be increased at the expense of proper
form. Weight should be lifted throughout a full range of motion with a controlled eccentric
phase and explosive concentric phase. To impose greater demands on the muscle fibers,
refrain from locking out with extended pauses between reps. While there are appropriate
places for rest-‐pauses sets and other intensifying techniques (discussed in detail later),
consecutive reps should generally be completed in a controlled and continuous motion.

The LST system is designed to promote muscle growth by maximizing demands on the full
range of fibers within a muscle. While a spectrum of loads is utilized to preferentially
target different fiber types, repetitions should be completed in an explosive, controlled,
and continuous manner. With the general principles of the program out of the way,
subsequent sections of this document will provide an in-‐depth explanation of how to
utilize LST to maximize your progress toward your individualized goals.

Exercise Selection

This training system breaks down each training session into 4 individual phases. The
phases are designed to collectively maximize the training stimulus from each session,
targeting a wide range of muscle fibers and capitalizing on multiple mechanisms
underlying muscle growth. However, you might not necessarily complete all four phases
for each muscle group trained in a single workout. In the context of this system, your
individual training split is important to consider.

For example, say you are training back and biceps in a single session. In the interest of
being efficient with your time and maintaining a high quality of effort throughout the
workout, you may apply 3-‐4 phases for back, and only 1-‐2 phases for biceps. This
adjustment must be made with your specific needs in mind, based on your personal
strengths and weaknesses at the time. Such an adjustment serves to ensure that the
workout has an appropriate duration and total volume, allowing an adequate amount of
focus and intensity for each lift performed.


TRAINING PROGRAM

The first two phases of this program are going to be focusing predominantly on Type II
muscle fibers, with the latter phases featuring loads and repetition ranges more likely to
fatigue type I fibers. Below I am going to break down each phase of training within the
given training day so you have a greater understanding as to what each set should look
like.
Rest Periods

Another factor that must be considered in this training system is rest periods. Rest
periods, whether short or longer, do serve a specific purpose. There are some trade-‐offs to
rest periods that need to be made when going through this programming. The goal here
for a predominant part of this training is to keep force output high throughout each set.
Longer rest periods will allow for this (4), but will also decrease some of the metabolic
accretion and cell swelling benefits that can be seen from taking shorter rest periods.
Phases 3 and 4 will be the time to maximize on these benefits, but throughout phase 2 I
want you to be taking longer rest periods >120 seconds in order to be able to maintain
force output throughout your higher intensity (load) sets.

Warm Up

The last thing that I want to touch on prior to going into the training breakdown is the
warm up. In my experience, the “ideal” warm up can vary widely between individuals
based on a number of factors. So rather than telling you what a warm up should look like, I
am going to tell you the purpose of a warm up. A warm up is not only to serve as you
priming your muscles for the work that you are about to do, but it is also meant to prime
your nervous system and become acclimated to increasing loads. I have seen on several
occasions that an athlete that is not properly warmed up cannot handle moderate loads
that they are normally accustomed to handle. You have to essentially wake up your
nervous system and let it know that it is time to work. You will see that an emphasis on
proper technique and explosive execution are common themes throughout this program.
As such, even the warm up sets should be executed with proper technique and
explosiveness.


TRAINING PROGRAM

Program Breakdown

Phase 1: Explosive effort

Generally, dynamic effort work is something that is considered to be lower intensity (50-‐
60% of 1RM or lower) with maximal effort applied to each rep. This type of training is also
normally in the lower rep ranges often seen between 3-‐6 reps. Not only is this type of
training supposed to work on explosiveness within each rep, it is also meant to reinforce
proper motor patterns. As such, technique must be emphasized so that motor patterns are
practiced correctly.

Within this programming we are going to be approaching dynamic effort a little bit
differently. While athletes in a number of sports focus on maximizing rapid bursts of
power, the powerlifter or physique athlete is better served by maximizing force
production. Research on the deadlift exercise suggests that force is not maximized by light
loads (5). As Bret Contreras pointed out in his analysis of this study (6), reducing the load
can increase bar acceleration, but not enough to compensate for the reduction in mass (6).

For Phase I, I want you to use a load greater than 60% of your 1 RM. The goal here is to
move relatively heavy weight quickly, within a range of 9-‐5 reps per set. I am giving you
this rep range for a specific reason: I want you picking and staying with the same weight
throughout all of your sets. This means that as you fatigue and bar speed slows with
progressive sets, you might taper off in the number of reps that you are able to properly
perform. The key to this first phase is to perform explosive reps quickly yet be in tune
enough with each rep to know when your rep speed is slowing down. When bar speed
becomes a bit sluggish, that is your signal to end the set; there should be no grinders
performed in this phase of training. In terms of lifting tempo, the concentric phase of
repetitions in this phase will obviously be performed in an explosive manner. As far as the
eccentric phase of the rep, I want you to be assertively controlling the eccentric portion
with pace; do not turn this into a ballistic type eccentric movement where you are risking
injury and there is no eccentric control.

As we mentioned earlier, type IIx muscle fibers are the largest in diameter, and capable of
rapidly producing high forces. Although research suggests that training, including both
resistance and endurance training, causes some IIx fibers to shift toward IIa
characteristics (7), training with heavy loads and explosive concentrics should serve to
maximally activate the “fastest” (and largest) motor units within a given muscle.

Exercise selection can be a wide variety of things that fit within the context of the rep
execution above. I will lay out more examples in the program layout in Appendix A but
choose something based off of your biomechanics that fits these specifications well but
also something that is going to be a good lead in to your main compound movement.

Key points to consider within this phase: Assertively move a heavy load with speed within
the 9 – 5 rep range allowing bar speed slowing down to be your dictator as when to cut off
the set. Keep rest periods short here anywhere between 45 sec to 1 min (this too needs to

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be a consideration in the load being used) No specific emphasis on the eccentric phase of
the rep just handle under control quickly.

Phase 2: Heavy effort

This phase can be broken down into to two sub-‐categories, which I will discuss below. The
goal of Phase 2 is to lift heavy loads to the point of mechanical failure. I make a point to say
mechanical failure vs all out failure for this one reason: The goal is to be training
intelligently and effectively over a long period of time so that you can be making progress,
not injuring yourself. This means reaching failure without compromising proper technique
for reps. Even though phase 2 is going to be your primary heavy training phase, the goal is
still to be training as explosively as the load allows. Phase 2 will involve slower bar speed
than Phase 1, but the intent to maximize bar speed remains.

Following proper warm ups, you can approach Phase 2 in either ascending or descending
order. This means you can either work heavy to light, or light to heavy, within your
desired rep ranges for Phase 2A and 2B. Another option for Phase 2 is to hit the top end of
the rep range and try to maintain that load for all three working sets. If you are training
with the proper effort, the number of reps with a given load will either maintain or drop
throughout subsequent sets.

If you are in a position to train with a partner or get a spot, this would be the most
important phase to do it. I want to be getting as close to failure as possible without risking
injury or poor form. I want this phase to really challenge you and push you to your limits
in training. Do not set a mental limit on the amount of reps you can achieve in a given set.
As long as you can maintain appropriate form and tempo, these sets are an opportunity to
push your strength boundaries in the weight room.

Similarly to Phase I, the concentric phase of each lift should be as explosive as possible.
The eccentric phase of each lift should last approximately 2-‐3 seconds, primarily to ensure
that reps are performed in a controlled manner with adequate technique. In addition to
stimulating high levels of type II muscle fiber recruitment, these sets should promote
hypertrophy with appropriate amounts of mechanical tension and muscle damage.

2A: Compound movement working in the 6-‐9 rep range, utilizing one of the following
approaches:

1) Heaviest set first, then small reductions in weight to stick within the rep range. If your
heaviest set happens to land more in the 8-‐9 rep range, stick with this weight throughout
all 3 sets.

2) Pyramid up in weight while decreasing reps, reaching a peak set. It’s important to
emphasize here that all three sets should still be very heavy.


TRAINING PROGRAM

3) Pick the maximum amount of weight you can do for the top end of the rep range, and
try to maintain this weight for all working sets.

2B: Compound movement working in the 8-‐12 rep range, utilizing one of the approaches
explained above.

Regardless of which method you choose, you should not be able to make more than 5%
increases or decreases between subsequent sets for phase 2A and 2B.

Phase 3: Extended effort

The goal here is to still be lifting heavy but also to fatigue the muscle beyond the initial
working set. I don’t want to split hairs over staying within an exact rep range, but do your
best to stay around 15-‐20 total reps per set using one of the two intensifying methods
listed below. All of the other rep execution variables discussed in Phase 2 are still intact
here. Explosive concentrics and 2-‐3 second eccentrics, while making a point not to shift
the movement onto your joints for an extended period of time. Think about the fluidity of a
piston in motion— that is how you should be executing your reps.

In comparison to Phase 1 and 2, Phase 3 will feature slightly shorter rest periods between
sets, ranging from 1 – 2 minutes. Shorter rest periods, coupled with higher rep ranges, will
promote hypertrophy by maximizing metabolic stress.

This phase will involve the use of intensity techniques, aimed at pushing fatigue beyond
the point of failure with the initial load. When using these techniques, you are aiming for a
total of 15-‐20 reps per set. This means that your initial set might complete anywhere from
5-‐8 reps with the initial weight, with various intensity techniques allowing you to extend
the set into the 15-‐20 repetition range.

Drop sets – We are still aiming to use a heavy load throughout the set, so your approach
to these drop sets might be a bit different than what you’re used to. You are aiming for a
total of 15-‐20 reps, so your initial set might be anywhere in the 5-‐8 rep range and then
your drop(s) would need to be selected in order to keep it within the desired total rep
range. This means the percentage decrease per drop will not be as large as a “typical” drop
set. You can implement either a single or double drop here.

Super sets – Pick one or two compound movements, or a variation of a compound
coupled with a cable or machine movement. You are striving to stay within the 8-‐10 rep
range for each exercise, giving you a combined total of 16 – 20 reps.


TRAINING PROGRAM

Phase 4: Time Under Load

Henneman’s Size Principle states that muscle fibers are progressively recruited from
smallest to largest to meet the force requirements of a given exercise (8). As such, it has
been hypothesized that using low loads will sufficiently recruit the entire pool of muscle
fibers, as long as the exercise is taken to failure. However, recent research has suggested
that heavy loads taken to failure lead to greater muscle activation than low loads to failure
(9), likely due to increased type II fiber activation.

The previous phases, particularly Phase I and Phase 2, aim to maximize type II fiber
activation to promote adaptations in these large, forceful fibers. However, research has
also indicated that training with lower loads, resulting in more repetitions and time-‐
under-‐tension (TUT) in a given set, may preferentially stimulate growth in type I fibers
(10).

Phase 4 aims to preferentially stimulate hypertrophy in type I fibers. This is going to be
accomplished by using lighter loads, higher repetition ranges, and incorporating a number
of intensity techniques (explained in the section below). This phase is meant not only to
insure that we are providing an adequate training stimulus for the more fatigue-‐resistant
fibers in a given muscle, but also to promote hypertrophy by increasing metabolic stress.
As such, this phase will also feature relatively shorter rest periods (1 – 2 minutes). Proper
technique is still critical in this phase, and you should focus on utilizing a tempo and range
of motion that keeps tension on the muscle throughout the set.


TRAINING PROGRAM

Stretching

Stretching is an often misunderstood and overlooked aspect of training. I think this stems
from a lack of understanding about how stretching should be incorporated into a program,
and when various types of stretching should be performed. In my opinion, this confusion
often results in the avoidance of stretching altogether in many competitors.

Stretching can greatly improve or hinder your training based on when and how you
approach it. Stretching to start a workout is something that needs to be approached with
caution, as it can actually impact performance in a negative manner. As a visual aid,
imagine a frozen steak. This slab of meat has minimal pliability, much like a muscle prior
to warming up. Some activity should precede stretching to warm up the muscle and
increase pliability, thereby improving the safety and effectiveness of stretching. Also,
consider the importance of the stretch reflex. When spindles within the muscle sense a
stretching sensation, they refer signals that result in a reflex-‐mediated contraction of that
muscle. This stretch reflex can assist with force production, thereby allowing greater
training loads and improved strength and power performance. When these spindles are
stretched in a static manner prior to exercise, the stretch reflex may be transiently
desensitized, resulting in poorer force production in dynamic muscle contractions.

Stretching can be viewed in terms of two phases. Phase 1 would be light stretching that
occurs during initial warm ups. This stretching is generally employed to allow a full range
of motion for a particular exercise. For example, light stretching of the chest and shoulder
musculature may help an athlete comfortably achieve a full range of motion when
warming up on the bench press (or similar pressing movement). In some cases, it may be
helpful to stretch the antagonist muscle group(s) as well. For example, quadriceps
tightness can sometimes impair performance on hamstring curls. In such a scenario, some
light quad stretching during warm up sets of hamstring curls can make the exercise more
productive. The same example can apply to exercises like biceps curls, where tight triceps
may hinder the ability to complete a full range of motion in a comfortable manner. This
type of light stretching would be performed based on the individualized needs of the
athlete, and needs to progressed slowly to avoid undue stress on joints and tendons.

The second type of stretching I want to emphasize in the LST System is a concept known
as extreme stretching or loaded stretching. I did not personally coin these phrases or invent
the technique, but I am a firm believer in this type of stretching, which is to be completed
after the muscle is fully worked and full of blood. This concept is something that both
Dante Trudel and Scott Stevenson have written about for years. This approach can aid
muscle growth by providing an additional flow of nutrients to the targeted muscle group,
and by partially occluding blood flow in the muscle while the loaded stretch is being
applied. With this type of stretching you are going to pick a load about 60% or less of 1RM
or use your body weight as a means to provide an isometric contraction to an already
primed (fully trained and full of blood) muscle group. In general, this load is applied near
the end of the range of motion for a particular exercise to put the target muscle in a
stretched position (e.g., using DB’s to bring the chest into a stretched position at the

TRAINING PROGRAM

bottom of a flat DB press, or using a broom stick behind your back with one hand on your
lower back and one hand above your head holding the bar between the two as a means to
stretch the deltoid of the arm that is behind your back. An isometric contraction is applied
for a duration of 45+ seconds where you will continue to increase the working range of
motion of the stretch without inducing pain in this stretched position for one complete
hold on each muscle worked.

A more comprehensive description of these stretch options will be laid out for you within
your training itself. As a reminder, stretching needs are highly individualized, and each
athlete has must apply various types of warmups and stretches as needed. However, the
loaded stretches should be completed as written in your program following the training of
each body part.


TRAINING PROGRAM

Training Day 1 – Shoulders and Arms

• Phase 1: Explosive Effort – Hang Clean and Press
o 5 working sets in format above.
o 90 second rest periods
o Explosive concentric with controlled assertive eccentrics
o Sticking with same weight throughout all 5 sets in the 9 – 5 rep range. Reps
should decrease as sets continue.
§ Remember here to pick a weight that is challenging but you can move
assertively. Staring with an explosive hang clean and then
transitioning into a full overhead press. Return to starting hang
position every rep.

• Phase 2A: Maximal Effort – Seated Smith Machine press or Facing Hammer
Press
o 4 Working sets
o 12 – 8 rep range
§ Work up to a max set of 12 then maintain that weight for two more
sets
o Explosive concentric
o 2-‐3 second eccentric
§ Take your time on these set’s as these are maximal effort. I do want
you sitting on a 90-‐degree seat though not on a steep incline. Keep
your Lower back against the back pad. Do not turn this into a steep
angle incline press. I am using a smith here so you can fail at the
bottom and re rack without having to need a spotter

• Phase 3: Generating Fatigue Super Set. Cambered Bar Upright Row 2 hand
placements
o 3 Working sets
o 8 Reps per hand placement
§ Using a cambered bar I want you executing 8 reps on the wide hand
placement on a cambered bar followed by 8 reps with close grip hand
placement. Keep your head back to not allow your traps to take over
when you fatigue, again no momentum.


TRAINING PROGRAM

• Phase 4: Extended time under load – Lateral Raise Straight sets:
o 2 Working sets
o 20+ reps at a single weight. No swinging
o Controlled eccentric
§ Pick a weight you can get for 20+ and I want these to be full ROM
reps no swinging, momentum just move the weight from your delt,
once you can no longer get full reps transition and stand like you are
in a front relaxed with your chest up tall and do partials out of that
position. 2 sets like this.

• Weighted shoulder stretch
o On a cable stack use a d handle and place a good bit of weight on the stack.
Set up like you are going to do a behind the back lateral raise but just hold it
in the stretched position with the handle going behind your back.
o Or
o Get a broomstick and hold it behind your back with one hand up over your
head and the other hand behind your back holding the stick. Use your top
hand to pull on the stick to get a further stretch in your shoulder that is
behind your back.

• Phase 4: Extended time under load – Ascending DB Reverse Fly
o 2 Working sets
o 8 + 8 + 6-‐8 + partials swings (use same weight as last ascending set)
§ Same thing now with rear delts. I want you to stay completely
parallel with your upper body no swinging up and down so strict
with your form. Going light to heavy
• Example
o 25x8
o 30x8
o 35x8 + Straight arm swings (do no allow DB to touch at
bottom)
• 2 sets like this


TRAINING PROGRAM

• Phase 4: Extended time under load double drop sets: Seated Rope High face
pull
o 2 Working sets
o Double drop set: 12-‐15 rep range per drop per exercise (2 drops total = 36 –
45 reps total per exercise)
§ You are completing two working sets. Each set is made up of a double
drop set within the set itself.
• Example: Seated High face pull INTO DB Shrugs
o Seated High face pull
§ 90 lbs x 14 drop
§ 70 x 12 drop
§ 50 x 12 done

o This is 1 set. 2 total sets like this
o ***on this movement make sure you are keeping your
elbows high above parallel to the ground. You can
either do this from a high pully position or attach a
rope to a seated cable row, lean into the stack and
position your feet on the ground while rowing with
ROPE to mid face keeping elbows high.
• Rear Delt Stretch
o Pull arm across body in a horizontal plane of motion using opposite arm –
45 sec hold

Arms

• Phase 1: Explosive Effort Superset – Machine Curl into Machine Extension
o 5 working super sets in format above.
§ Knocking these out back to back with minimal rest in between
exercises and taking about 45 seconds following the completion of
both prior to starting the next set. Speed emphasis but heavy,
something is challenging but you can move assertively.


TRAINING PROGRAM

• Phase 2A: Maximal Effort Cluster Set – Cambered Bar Cable Press down
(keeping scapula back) INTO Cambered Bar Cable curl (keeping scapula
back)
o 3 Working sets
o Work up to a max set of 15 then stay there for two more sets, ideally if you
are doing this correct you will be getting less reps on the following set which
is okay.
§ You are using a cluster set here which means it is a super set fashion
yet I want you purposely taking a rest between exercises to catch
your breath. The goal is maximal effort so I do not want you entering
a set in oxygen debt. 3 sets of each with a slight rest in between them.
Making this easy by using a cable so you can just bring the pully from
high to low

• Phase 4: Extended time under load: You are going to alternate these sets with no
rest until all sets are complete
o Cable Horizontal cross body extension
o Cable lying curl
o Cable Reverse Grip extension form high to low
o Cable Hammer curl with rope
§ 10 – 15 reps on each
§ 2 full rounds. Rest after all exercises are complete prior to starting
the next.

Weighted Tricep stretch -‐ DB Single Arm behind head
o Take 1 -‐ 40 lb DB and place it in the stretched position behind your head
for 45 seconds then switch arms.

Bicep Stretch
o This closely mimics a chest stretch but I want you to find a vertical post and
with a closed palm against the post force tension into the post with your
arm straight as your stretch into it.


TRAINING PROGRAM

Training Day 2 – Legs (Posterior Chain Emphasis)

• Phase 1: Explosive Effort – Lying Leg Curl
o 5 working sets
should decrease as sets continue. Explosive working sets with a challenging
weight but no grinders.
§ The goal here is to be working hard through speed and priming the
muscle for the heavy maximal effort work. I want you to staple
yourself to the leg curl, be driving your hips into the pad and do not
let your lower back take over.
• Quad Stretch
o As you are warming up do some quad stretching which will increase your
range of motion and increase peak contraction of your hamstrings.

• Phase 2A: Maximal Effort – Barbell RDL
o 3 Working sets
o 6-‐9 rep range
§ I want you to work up to one max set of 9 as your first set and then
maintain that weight for the following 2 sets. If you have metal 2.5 lb
plates put those under your toes OR purposely be pulling your big
toes up towards your shin. Make sure you are keeping your chest up
and arch in your lower back throughout all sets. Do not lock out onto
hips/glutes only come ¾ of the way up with back arched keep the
movement on your hamstrings. Keep the barbell close to your
thighs/shins.

• Phase 2B1: Maximal Effort – Wide Stance Leg Press (feet up high on platform)
Week 1 – alternate weeks with phase 2B2
o 3 Working sets
o Max set of 20
§ I want you to work up to a max set of 20 and then maintain that
weight for the following 2 sets. If you complete this correctly sets 2-‐3
should be less reps. Deep reps driving your knees out, maintain arch
in your lower back and keep shoulders back. I want you to stop just
shy of your lower bac rounding off of the pad.


TRAINING PROGRAM

• Phase 2B2: Maximal Effort – Wide Stance Reverse V squat
o 3 Working sets
o Max set of 15
§ I want you to work up to a max set of 15 and then maintain that
weight for the following 2 sets. If you complete this correctly sets 2-‐3
should be less reps. Deep reps driving your knees out, toes angled out
slightly as well and your knees should travel in line with your toe
angle.

• Phase 3: Generating Fatigue Superset: Decline Lying Face Down Hamstring DB
curl INTO Adduction
o 2 Working sets each
o 8 Reps max reps for each exercise
§ ***if due to your gym this is to hard to superset due to the area that it
is in go from doing all sets of one to all sets of the other, Also if you
are not able to set this up due to being by yourself than go back to
lying leg curls but this time force your upper body away from the pad
but continue to drive your hips into the pad.
• Example: Lying DB Curl
o 55 x 8
• INTO Adduction Machine
o 150 x 8
o focus on the controlled eccentric + explosive
concentric! (warm up slowly here)

• Phase 4: Extended time under load: Seated Leg Curl “21’s” with feet squeezed
together. (this is to engage adductors throughout the entire exercise)
o 2 Working sets per
§ Okay this is the old school 21 curl method but I want you doing 10
reps per phase instead of 7. On the seated leg curl I want you to lean
forward (back off back pad) and you will go through the set like this
• 10 reps – Contraction Partial reps (from mid range of motion
through full contraction)
• 10 reps – Full range of motion

TRAINING PROGRAM

• 10 reps – Top half from a stretched position to mid way
through ROM
o ***Hold the peak contraction for a 1 count through
each phase.

• Hamstring Stretch
o You can either lay on the ground and have a partner stretch you by bringing
up one leg at a time (be sure to keep your hips on the ground) of just a
stretch by standing up placing one foot out in front of you with knee slightly
bent and reaching forward to grab your foot.


TRAINING PROGRAM

Training Day 3 – Chest/Abs/Calves

• Phase 1: Explosive Effort Hammer Flat Press
o 5 working sets
§ Following warm ups be very strict with your technique here and
keep a controlled but assertive eccentric range of motion. Keep your
scapula against the bench and shoulders back moving the weight just
through your chest. You still should be able to get pretty heavy here
but just remember explosive and no grinders, once the speed stops
the set is done

• Phase 2A: Maximal Effort Smith Incline Bench Press or DB Press (alternate
weekly)
o 3 Working sets
o Going for a max set of 9 then staying there for two more sets.
§ Take your time warming up here and do not jump into this pre
maturely. I want you being able to be constantly moving the weight
in a fluid motion, keep your scapula on the bench. If you are in need
of a spot I am okay with you doing this on the smith, that also will
allow you to go to true failure if you need to lock it out on the bottom.

• Phase 2B: Maximal Effort Flat DB press with Elbows angled in
o 3 Working sets
o Descending order on these sets.
§ Do a few warm ups to prime yourself for the working sets but here I
want you going heavy to lighter. So your first TRUE working set will
be your heaviest. The goal here is a set of 8 but if you do not have
DB’s heavy enough to hit that then take the heaviest set and do for as
many reps as you can, then do a 10% reduction in weight for sets 2
and 3, dropping the load each set.


TRAINING PROGRAM

• Phase 3 Generating Fatigue Acclimation set: Any pin loaded Machine Press (if
you can do one set with an overhand grip and the other with a neutral grip that
would be great)
o 6-‐8 Reps Per ADD set
§ The goal here is to do 4 mini sets within one set, starting low in
weight and increasing for each additional mini set. The goal is to fail
within the rep range on your 4th add set.
• Example
o 150lb x 8
o 170lb x 8
o 190lb x 8
o 210lb x failed at 5
§ 2 sets like this

• Phase 4: Extended time under load: Seated Cable fly
o 1 Working sets
o 25 Reps
o Explosive concentric but DO NOT bring handles all the way together
contract through chest, straighten arms out fully at top while keeping your
scapula back.
o 2 Second eccentric with slight pause at chest, slight bend in elbows at
bottom
§ 1 Very hard set in the manner laid out above. If you miss judge the
set, make notes and adjust accordingly for next week.

• Weighted DB Chest stretch
o Take 2 – 60 lb DB’s and hold in the bottom pressing stretched position for
45 seconds really trying to arch your back as time goes on to get more of a
stretch. Keeping DBs close to your trunk

• If you have not already completed 1 of your 2 abs and calves day do both
today


TRAINING PROGRAM

Training Day 4 – Shoulders and Arms

• Phase 1: Explosive Effort – Single arm DB lateral raise
o 5 working sets within the 12-‐15 rep range but explosive reps.
o Sticking with same weight throughout all 5 sets in the 12 -‐15 rep range.
Reps should decrease as sets continue.
assertively. Use your other arm to stabilize yourself against a pole,
you are going to start with the DB out in front of you and moving it in
a lateral position as you are leaning away from the pole. Depending
on your comfort level here these can end up getting semi heavy,
swing and contract!

• Phase 4: Extended time under load – Dual D Handle Cable Raise Front Raise
INTO Lateral Raise
o 2 Working sets
o 10-‐12 Reps each
§ I am envisioning the life fitness v cable station here. Start off by
standing away from the stacks and doing a front raise leaning slightly
forward and staying in that fixed position and then you will need to
switch hands with the cable so that you can go into a lateral raise.
You will also need to step back into the cable machine.

• Phase 4: Extended time under load – Upright row/Front raise with barbell
o 2 Working sets
o 20+ reps at a single weight. No swinging
§ This is a combination movement not a true upright row but also not a
true front raise, it's a combination of the two I want you doing an
upright row motion but bringing it out about 8-‐10 inches out in front
your chest instead of riding your chest.

• Weighted shoulder stretch
o On a cable stack use a d handle and place a good bit of weight on the stack.
Set up like you are going to do a behind the back lateral raise but just hold it
in the stretched position with the handle going behind your back.
o Or

TRAINING PROGRAM

o Get a broomstick and hold it behind your back with one hand up over your
head and the other hand behind your back holding the stick. Use your top
hand to pull on the stick to get a further stretch in your shoulder that is
behind your back.

• Phase 4: Extended time under load – Incline DB Swing Drop Set (meadows
version)
o 1 Working sets
o 60 reps total getting them however you can but not sacrificing form for reps.
Go as heavy as you can under control for 8-‐12 reps then continue to drop
the weight keeping the same reps until all reps are complete.

• Rear Delt Stretch
o Pull arm across body in a horizontal plane of motion using opposite arm –
45 sec hold


TRAINING PROGRAM

Training Day 5 – Legs (quad emphasis)

• Phase 1: Explosive Effort Cluster Set – Lying Leg Curl Cluster with Leg
Extension
assertively. We are using a cluster set here which means it is a super
set fashion yet I want you purposely taking a rest between exercises
to catch your breath. The goal here is to be working hard and priming
the muscle for the heavy maximal effort work. I am throwing in hams
again as a means to get both agonist/antagonist working and loose
for heavy sets.

• Quad Stretch
o As you are warming up do some quad stretching which will increase your
range of motion and increase peak contraction of your hamstrings.

• Phase 2A: Maximal Effort – Hack Squats (12 inch width between feet)
o 3 Working sets
o PLENTY of warm ups. 20 rep max set and maintain that weight for following
two sets.
§ Take your time on these set’s and use many low rep acclimation sets
to get yourself used to the working weight as these are maximal
effort. So for these warm up sets I would keep reps at 4-‐5 to just keep
priming your muscle for the working sets but not wearing yourself
down. Keep in mind here I want you moving like a piston do not lock
out onto knee joints at the top of the movement keep it on your
quads


TRAINING PROGRAM

• Phase 3: Generating Fatigue Rest Pause set: Leg press quad emphasis (feet
lower on platform)
o 1 Working set: (of each)
§ Set 1 – Narrow frog stance
§ Set 2 – “your normal foot placement” wider but not higher on the
platform than set 1. Still want this to be quad emphasis.

o Set number 1 –
o Narrow frog stance with toes out and knees tracking in line with your toes,
STILL make sure you are driving your knees out so that you can be getting
deep and getting a stretch on the quads.
o Rest pause set aiming for an extremely hard 25 reps on your initial
activation set. 10-‐15 deep breaths then as many more reps without locking
out as possible followed by another 10-‐15 breaths and as many more reps
as possible
§ Example
• 10 plates per side x 25
• 10 breaths
• x 10
• 10 breaths
• x 7
• Done

o Set number 2 –
o Normal foot placement but no higher up on the platform. This should be
your stronger foot placement but still overall feet lower on the platform for
a quad emphasis
o Normal foot placement
§ Still keep an emphasis on driving your knees outward and tracking
them in line with your toes. Heals should be angled in and almost
touching.

o *** Just your standard Dante style all out Rest pause sets here.


TRAINING PROGRAM

• Phase 3: Generating Fatigue Superset: Leg extension INTO Pin loaded leg press
o 20 rep max set on extensions Explosive concentric with 2 second concentric
hold at top
§ INTO
o Pin loaded leg press
§ Slow eccentric and concentric emphasis. 5 seconds per phase x 10
reps

• Phase 4: Extended time under load straight set: Short stride DB lunges
o 1 All Out Working set per
o Minimum of 20 steps per leg
§ By short stride I want smaller steps to keep the emphasis on your
quads.

• Weighted Quad Stretch
o Sit on your heels is the best way I know how to say this with your knees on
the ground, if this causes too much knee strain then just do a traditional
quad stretch.


TRAINING PROGRAM

Training Day 6 – Back

• Phase 1: Explosive Effort – Close Neutral Grip Pull down to lower chest (lower
lat emphasis)
o Sticking with the same weight yet I want you moving with a speed
contraction emphasis within the 10-‐15 rep range.
§ Pick a movement here that is aiming to target lats fully upper
through start of pull and lower through contraction. I want you to
purposely be staying in a fixed position with a hard lower back arch.

• Phase 2A: Maximal Effort – DB Pull Over REST Pause Set
o 1 Working sets
o Initial activation set within the 9-‐12 Rep range
§ Rest 10-‐15 seconds
o As many more reps as possible
§ Rest 10-‐15 more seconds
o As many more reps as possible
§ Fine a way with your legs to “lock” yourself into the bench so that
you are stable, this should take a pretty heavy DB and make sure
your shoulders are fully warm.

• Phase 2A: Maximal Effort – Neutral shoulder width grip Lat pull down (facing
away from the stack)
o 3 Working sets
o Max set of 12 with a 2 second holds at your chest and stay there for
following 2 sets.
§ I am purposely putting you facing away from the stack so you are
recruiting lats fully and not counter balancing your weight by
keeping your thighs under the pads. Pull the bar down to your chest
with your lower back arched for a 2 second count.


TRAINING PROGRAM

• Phase 3: Generating Fatigue Straight Sets: Hammer Seated Row Single Arm
o 2 Working sets:
§ Set 1 – Pronated (overhand) handle upper back focus
§ Set 2 – Neutral grip
o For both hand placements you are going to be doing 1 all out straight set
aiming for 15 – 20 reps with each hand and each hand placement. Full rest
between hand placements. Full stretch from your lat and contraction on
each rep.

• Phase 4: Mid Shin Rack Pull
o 1 Working sets
o You are going to use the same weight and you want to select a weight that
you can do for an extremely challenging set in this format. 6 sets of 4 with
15 second breaks in between each set, so the first set should not be hard but
each set to follow at the same load should be getting increasingly harder.
Sets 5 and 6 of the round should be brutal. These are called muscle rounds a
technique that I learned from Leo Costa’s Titan training program.

• Back stretch -‐ Weighted Wide Grip Pull Up hang or Start with body weight hangs


TRAINING PROGRAM

• Addition work
o 2 day per week I want you doing both cavles and Abs. Both training days are
laid out for you below. Do each of these on the day that suits you best Both
do not have to be done on the same day I just want to insure that you are
hitting calves and abs both 2x weekly.

• Calves – Completed 2x per week

• Phase 1: Explosive Effort Cluster Set – Standing Calf Raises
assertively. No set tempos just controlled eccentrics and really
explode on the concentric.

• Phase 2B: Maximal Effort – Seated Calf Raise
o 3 Working sets
o 8-‐12 rep range using one of the methods explained in Phase 2B Explanation
o Explosive concentric with a 2 second isometric hold at contraction
o 2 second stretch
§ Make sure you are coming to a complete pause in the stretched
position rather than using a stretch reflex out of the hole.

• Phase 4: Extended time under load rest pause set: Pin Loaded Calf Press either
seated or standing
o 1 All Out Working set
o Minimum of 40 reps
o Explosive concentric with a 2 second isometric hold at contraction
o 2 second stretch
§ Pick a heavy load where you can get 20 strict reps for the initial part
of your set. Now I want you to continue to take 10 deep breaths and
continue to knock out reps at the same weight until all 40+ reps are
complete.


TRAINING PROGRAM

• Weighted Calf stretch
• In a standing or legs straight seated calf press, place a load on the stack that you
can comfortably stretch your calves for 45 seconds.

• Abdominals -‐ Completed 1x per week

• Phase 2B: Maximal Effort – Decline weighted Crunch
o 3 Working sets
o 8-‐12 rep range using one of the methods explained in Phase 2B Explanation
§ Nothing fancy here. Use either plates on your chest or a rope cable
stack behind you. Be sure to be activating abs and not just pulling on
hip flexors. Try to stick to the same weight for all sets and if you are
able to accomplish the maximum number of reps for all sets then
increase the weight the next time.

• Phase 4: Extended time under load rest pause set: Hanging Leg Raises
o 3 All Out Working sets
o Sets to failure


TRAINING PROGRAM

• Core workout -‐ Completed 1x per week

1:2:1 Tempo on all exercises (where applicable follow below)
o 1 second concentric
o 2 second ismotric hold blowing air out of diaphragm
o 1 second eccentric
o Full 1 second stretch between each rep trying to pull belly button to
sternum

- Weighted plank holds. Increasing in load and time working up to a max weight
for a 1 min hold. 3 Sets

- Transformis abdominis plank holds with thighs on the floor. Elbows holding
your upper body up just like as you would with a plank.
o This is very similar to a plank yet you are not in a straight line from your
ankles to your shoulders. You are leaving your thighs on the floor and
raising your trunk only. You want to pretend like someone is putting
their finger into your belly button and you are trying to squeeze it. You
are also slightly rounding at your lower back while leaving your legs on
the floor much like a yoga cats pose.
o Do a 20 second hold with a 10 second release. 6 rounds. Increase to 30
and 40 second holds. This will make you shake in your upper body if you
do it correctly
- Plank Holds while picking up alternate hand/leg then switching x 10 each side
o 3 rounds

- Stability ball plank step offs x 15 each leg
o 2 rounds


TRAINING PROGRAM


(LST) Load Spectrum (6 Day Split)

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