This is a very basic four week cycle used for strength and conditioning.
Block 1 Strength(weeks 1 and 2)
Block 2 Strength & Strength Speed(weeks 3 and 4)
4 workouts a week.
2 Lower Body Days & 2 Upper Body Days.
Total 3-4 movements per day when using strength exercises on weeks 1-2
Total 4-5 movements per day when using strength and strength speed exercises on weeks 3-4
Perform lower body movements only on lower body days.
Perform upper movements only on upper body days.
Perform horizontal pushing and pulling together back to back or perform vertical pulling and pushing back to back for strength movements. Rest 2.5 minutes between sets and repeat them again on your respective upper body days.
Rest 3-5 minutes between sets on Olympic lifts and lower body movements and plyometrics.
Lower body supplementary movement options week 1-4, natural glute ham raises, plate drags, step ups, lunges. Perform 1-2 movements for 3 sets of 8 reps after your main lower body movements.
Upper body supplementary movement options week 1-4, Barbell curls, Dips. Perform 1-2 movements for 3 sets of 8-10 reps after your main upper body movements.
Perform a maximum of 5 reps on Olympic lifts and Kettlebell swings, snatches, cleans and jerks. This can be reduced week on week.
For strength movements progress intensity and reduce volume on weeks 3-4, ie 3×6 or 4×4
For rep ranges, 4-6 80-85% 1RM, rep ranges 2-4 85-90%. This applies to all strength training and weight lifting.
For speed training such as speed deadlifts, squats and bench press, use 50-70% 1rm.
For weighted plyometrics, such as jump squats, use 20-30% 1rm.
Dynamic warm-up before each day – a dynamic stretch is something such as shoulder circles, side bends, leg swings, hip circles/twists and lunges.
PNF stretching after each workout and warm down. PNF is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted, it was originally developed as a form of rehab. You may need a partner to assist with PNF stretching.
|WEEK||DAY||EXERCISE||SETS&REPS||Percentages||Rest Periods||Tempo||WEEK||DAY||EXERCISE||SETS&REPS||Percentages||Rest Periods||Tempo|
|Step ups||3x8||75%||3-5mins||Back Squat||4x4||85%||3-5mins|
|upper||Bench Press||5x5||80%||2.5mins||Step ups||3x8||75%||3-5mins|
|Bent Over Rows||5x5||80%||2.5mins||upper||Push Press||3x5||80%||3-5mins|
|Barbell Curls||3x8||75%||2.5mins||Speed Bench Press||5x3||50%||2.5mins|
|lower||Back Squat||5x5||80%||3-5mins||Bent Over Rows||4x4||85%||2.5mins|
|upper||Bench Press||5x5||80%||2.5mins||Speed Squat||5x3||50%||3-5mins|
|Bent Over Rows||5x5||80%||2.5mins||Back Squat||4x4||85%||3-5mins|
|Barbell Curls||3x8||75%||2.5mins||Step ups||3x8||75%||3-5mins|
|Speed Bench Press||5x3||50%||2.5mins|
|Bent Over Rows||4x4||85%||2.5mins|
*If you cannot perform the Snatch this can be replaced with the Snatch Balance or the Overhead Squat