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Bench Press Training
1) Test your 1RM in the Bench Press 2) Start the program at Phase I, and work the different phases that correspond with the training week 3) Work off your 1RM and perform sets and reps that correspond with that weight 4) Your goal is to hit every set and rep at your max. EX: if you hit every rep on each set, 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 with 6) Day #2 is your light day (speed). Drop the weight down 15-25lbs and work of the percents at that weight. (i.e. if your max is 300, drop to 275). Also use a closer grip for this day (18-24 inches) Sample Training Program Day #1 Bench Press (Phase I, Day #1) DB Bench: 2x12 DB Triceps Extensions: 6x10 DB Front Raise: 1x12, 1x10 Day #2 Close Grip Bench (Phase I, Day #2) ¼ Dips or Incline DB: 1x12,10 2x8 EZ Bar Triceps Extensions: 1x12, 10, 8, 6, 5, 5 DB Front Raise: 1x12, 10 Weekly Training Cycles 10 Week Weeks 1-2: Phase I Weeks 3-5: Phase II Weeks 6-8: Phase III Weeks 9-10: Peak Phase 8 Week Week 1: Phase I Weeks 2-3: Phase II Weeks 4-5: Phase III Weeks 6-8: Peak Phase 6 week Week 1: Phase I Week 2: Phase II Weeks 3-4: Phase III Weeks 5-6: Peak Phase DB Side Raise: 1x12, 1x10 Rear Delt/DB Row: 1x12,10,8 Lat Pulldown: 1x12,10,8,6 Hammer Curls: 1x12, 5x8 DB Side Raise: 1x12, 10 Rear Delt/DB Row: 1x12, 10, 8 Lat Pulldown: 1x12, 10, 8, 6 Hammer Curls: 1x10, 4x8
PROGRAM #1 Phase I 10x40%, 8x50%, 5x60%, 10x65%, 10x70%, 10x75% Phase II 10x40%, 8x50%, 5x65%, 5x80%, 5x82%, 5x85%, 10x70% Phase III 10x45%, 8x60%, 5x70%, 3x82%, 3x87%, 3x92%, 5x80%, 10x70% Peak Phase 10x45%, 8x60%, 5x70%, 1x80%, 1x90%, 1x95%, 1x97%, 5x82%, 10x72%
1x95%. 2) Sample Workout Day #1 Squat (Phase I) Clean (Phase I) Leg Ext or Step-ups or Lunges or Walking Lunges: 2x10-12 Day #2 Clean (Phase I) (Heavy Day #2) Squat (Phase I) (Light Day #2) or Front Squat Shrugs: 3x8-12 • You may choose to clean first on day #1 Training Cycles Linear: Phases Phase I Phase II Phase III Peak Leg Curl or SLD or Reverse Hypers: 3x10-12 Ab Work: Heavy Lower Back: Recovery Calve Work: 3x10-15 RDL or SDL or Rack Lockouts: Ab Work: Heavy GHR: 2x8 Calve Work: 3x15-20 8 weeks 1 week 2-3 weeks 4-5 weeks 6-8 weeks 10 weeks 1-2 weeks 3-4 weeks 5-7 weeks 8-10 week 12 weeks 1-3 weeks 4-5 weeks 7-9 weeks 10-12 weeks . safety bar). 10x70% Peak Phase 10x45%. 5x60%. Train with the weight in the left hand column that corresponds with your max (1RM. 3x92%x4 sets. 8x50%. 1x97%. 8x50%. 5x80%. 5x83%x4 sets Phase III 10x45%. 10x72% Squat Training Cycle 1) Day #1 is the first squat day of the week (heavy). Day #2 is the second leg day of the week and train with the percents by reducing your max by 75-100 pounds. 8x60%. Other forms of squats can also be introduced on this day (box. You can also use this day to train the front squat. 5RM). 10x72%x3 sets Phase II 10x40%. 3RM. This day is to be used as a recovery day or a speed day. After a few weeks of training unload by doing lunges. When you are able to achieve the proper sets with the weight prescribed then increased the max by ten pounds for the next week. 5x60%. If you are doing this than reduce your weights by 100-150lbs. 5x80%.PROGRAM #2 Phase I 10x40%. Train each phase with the percents as outlined. 1x90%. 5x82%. 8x60%.
3x75%. 5x80%. (as far as weeks to do which phase) Training Percents Phase I 8x50%. 3x70%. 3x87%. 5x85% Phase II 8x50%. 4-5x95% Peak 8x40%. To make it a light day. 3x100% Hang Clean Training Cycle 1) The first day of the week is the light clean day. 2x95%. Cycles are the same as the squat cycles. 3x70%. 4-5x90%.Undulatory Phase I Phase II Phase I Phase III Phase II Peak Phase Peak Phase Peak Phase 1 week 2 weeks 3 weeks 4 5 6 7 8 1-2 weeks 3 weeks 4 weeks 5-6 7 8 9 10 1-2 weeks 3-4 weeks 5 weeks 6-7 8-9 10 11 12 Phase I 8x40%. 1x97%. 2) Day #2 is the heavy clean day. 10-12x72%. 10-12x68%. 5-7x82%. 3x75%. 3x92%. 5-7x87%. 5x55%. 4-5x82%. 3x92%. 5x60%. 1x92%. 1x87%. When you hit the target weight for all the sets than up the weight 5lbs. 2x97% Peak Phase 8x50%. 3x90%. 3x70%. 5x60%. 1x100% . 5x65%. take the weight that you are prescribed to do for the cycle and subtract 50lbs. 3x60%. 2x87%. 5x65%. 10-12x78% Phase II 8x40%. 5-7x90% Phase III 8x40%. 2x85%. 3x85%. 3x68%. 5x65%. 3x75%. 3x95% Phase III 8x50%. 5x78%. Do the prescribed weight from the charts. 5x60%. 5x50%.
Sample Off-Season Workouts Day 1 Bench: Day 1 Dips: 3x8-12 Triceps: 8-10x5-12 Day 2 Squat: Day 1 Clean: Speed Day Day 3 Close Grip: Day #2 Triceps (Heavy): 1015x5-12 Day 4 Clean: Heavy Squats: Light or Front Day 1 Bench Press: Day 1 Hang Clean: Speed Day Leg Press: 3x8-12 Day 2 Squat: Day 1 Deadlift: 3x3-5 (rotate every 2 wks) Shoulders: 3x8-12 Back: 3x15-20 Biceps: 5x8 Reverse Hyper: 3x10 Leg Ext: 3x8-12 Shoulders: 3x8-12 Back: 5x8-12 Hammer Curls: 5x8 Shrugs: 3x8-12 RDL: 3x8-12 3 DAY Shrugs: 3x8-12 Back: 3x15-20 Hammer Curls: 5x8-12 Triceps: 5x8-12 Shoulders: 5x8-12 (rotate every 2 wks) Back: 4x8-12 (rotate every two wks) Neck + Abs – 3x8-12 Abs + Calves Neck + Abs Abs + Claves Hamstrings: 2x12 Calves: 3x15-20 Abs + Neck Leg Ext + Leg Curl: 3x8-10 Abs + Neck Hammer Curls: 5x8-12 Back: 3x8-12 – Abs + Neck Day 3 Clean: Day 2 Bench: Day 2 Squat: Day 2 Dips: 3x8-12 (rotate with other exercises every 2 wks) Triceps: 8x8-12 In Season Day 1 Bench: Moderate to Heavy – Abbreviated power program day 1 Day 2 Bench: Abbreviated power program day 2 Squat: 3x5-8 (55-65%) Clean: 3x3-5 (70-82%) Low Back: 2x10 Abs + Neck Upper Body Circuit: 12-14 exercises 12 reps (20-30s rest) Abs/Neck Day 3 (optional) Upper Body Circuit: For recovery Abs/Neck .
Train with max force and max speed c. 6-7 meals a day. Train supplemental exercises hard e. Consistency unlocks potential d. Train hard…. overspeed. During the extra rep pain will introduce himself d. squats. It is a cell volumizer. flexibility. 6) Seek Pain a. acceleration. evenly spaced…. Extra protein may be needed 30 hours after a workout because of protein synthesis. Muscles must be damaged to grow c.breakfast is a must b. 6 fundamentals of speed: specific power.. Take a positive approach and make gains . Also use a multi-vitamin 4) Eat frequently a. allows muscles to hold more fluid. techniques. Train fast…. Train with intensity f. and stride.How Do I Become Bigger Faster Stronger: 10 Tips 1) Train with weights a. Intensity is important for growth b. Smaller more frequent meals controls appetite c. Muscles grow because of an increase in whole body protein b. Timing is important: it is really needed after a workout and at other points during the day c. Consistently: off season and pre-season b. Set goals 3) Eat a high protein diet a. Drink 8-10 glasses of water a day 5) Use Creatine a.builds mental toughness 7) Be Consistent a. Eat at least 1gram a day f. Protein is needed at bedtime to keep the cortisal low e. Great for weight gain and loss d. c. d. Seek pain and get comfortable with it…. etc. Train Year round b.train smart e. Record your weights and reps b.cant be fast training slow f. Choose fundamental exercises (presses.) d. Have a goal 2) Speed Train a.
Have relaxing activities . Nap for 30 minutes a day c. Variety is key b. This lowers cortisal levels. Off-season. Sleep 8-10 hours a day b. a. 9) Change your routine often a. gives muscles the protein that they need to grow. increases glycogen levels. Rotate exercises every 3-4 weeks 10) Rest a. Have a high carb. high protein drink after training. in-season. pre-season.8) Following training get carbs and protein. b.