(In addition to school training sessions)
Extreme results require extreme methods.
If you are content with where you are in your career, stop reading this and stay away from us.
Athletes should do 1 max effort session/week as well as 1 dynamic effort session/week in addition to training at his/her university. If you do max effort lower, do dynamic effort upper that week. If you do max effort upper, do dynamic effort lower that week. If your school already does these, lucky for you! Now you need to learn what accessories you should be doing on your own in addition to school training. Being more requires doing more. Most often though, doing more means fixing your food and sleep first before adding in more training. If your food intake is piss poor while at school (not tracking anything and or only eating 4 times or less a day) there is no point in doing extra sessions. You’ll get buried.
Max Effort (rotate weekly)
Examples to utilize.
Squat- Above Parallel Box Squat. With chains or bands or nothing. Wide stance. Reverse band. If you have a safety bar, use it! Life saver for your shoulders. Close stance isometric squat into pins.
Deadlift- Rack Pull above knee. Sumo or Conventional. With chains or bands.
Bench- 3 board bench. Pin Press 4 inches off chest. Banded or chained. Reverse band.
Putting it all together. Yes there is more to it, but this answers 95% of the equation.
Week 1- Reverse Band Safety Bar or Barbell Box Squat above parallel. Heavy 1 rep. Stop once you strain. Absolutely zero misses.
Week 2- 3 Board Bench Press. Heavy 1 rep. Stop once you strain. No misses.
Week 3- Rack Pull above knee conventional stance. Heavy 1 rep. No misses.
Week 4- isometric bench press into pins set up 4-5 inches off chest. 4 sets of 6 seconds.
Week 5- retest week 1 and try to get a 5lb pr
Week 6- retest week 2 and try to get a 5lb pr
Week 7- retest week 3 and try to get a 5lb pr
Week 8- isometric bench press into pins set up 4-5 inches off chest. 4 sets of 6 seconds. Or can rest this week if sleep and nutrition suck. Be better though.
Week 9- pick a new squat to test
Week 10- pick a new bench to test
Week 11- pick a new deadlift to test
Week 12- rest.
Dynamic Effort (rotate weekly)
Week 1- 3 board bench against mini red bands doubled up. 6 sets of 3 on the minute. Find a weight that feels like it is 50-60% of your max and make that thing fly for 6 sets. Usually will take 1-3 warmup sets of 2 to find what the right weight is.
Week 2- rack pull above knee conventional stance. 6 sets of 2. Find a weight that feels like it is 50-60% of your max and make that thing fly for 6 sets. Usually will take 1-3 warmup sets of 2 to find what the right weight is.
Week 3- repeat week 1 but 5lbs heavier.
Week 4- rest and fix your meals instead of being lazy. Put a plan in place to attack the next week. That is your workout.
Week 5- 2-board bench with reverse bands up top. 6 sets of 3 on the minute. Find a weight that feels like it is 50-60% of your max and make that thing fly for 6 sets. Usually will take 1-3 warmup sets of 2 to find what the right weight is.
Week 6- half quadded red bands sumo rack pull below knee. 6 sets of 2. Find a weight that feels like it is 50-60% of your max and make that thing fly for 6 sets. Usually will take 1-3 warmup sets of 2 to find what the right weight is.
Week 7- repeat week 5 but 5lbs heavier.
Week 8- rest and fix your meals instead of being lazy. Put a plan in place to attack the next week. That is your workout.
Week 9- repeat week 1 but add a mini orange band also (weight might be less now). 6 sets of 2. Find a weight that feels like it is 50-60% of your max and make that thing fly for 6 sets. Usually will take 1-3 warmup sets of 2 to find what the right weight is.
Week 10- repeat week 2 but add a band now (weight might be less now). 6 sets of 2. Find a weight that feels like it is 50-60% of your max and make that thing fly for 6 sets. Usually will take 1-3 warmup sets of 2 to find what the right weight is.
Week 11- same as week 9 but try to get 5lbs heavier
Week 12- rest and fix your meals instead of being lazy. Put a plan in place to attack the next week. That is your workout.
Ok now what do I do with this? The app is showing completely different things. First, save the max or dynamic lift in the notes on your phone or a buy a notebook to track it in. Make sure you save exactly how you setup your stuff each week. Take a picture if needed.
Mondays on app show max effort lower
Tuesday show dynamic effort upper
Thursdays show dynamic effort lower
Fridays show max effort upper
Hit the warmup on the app. Do your max or dynamic session listed on here or the one you created. After that, do the accessories off the app. Heres the catch though, on weeks 1 and 2, only do 2 sets of accessories. On week 3, do 3 sets. On week 4, you’re resting. Just remember, the accessories are MORE important than the main lift and are easier to recover from. If you are feeling beat up ever, go in and only do accessories for the 3 or 4 sets lifted on the app instead of max or dynamic that day.
Rinse and repeat that throughout the school year.
If you have questions, you guys know where to find us.
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Email: maperformance18@gmail.com