10 minute Row @ Easy Pace
2x5 Wall Squat
2x5 Goblet Squat @ 25#
Work up to Heavy Knee Jump
Clean + Front Squat + Hang Clean @ 95-135#:
One triplet every 30sec for 10 minutes
Work up to Heavy Front Squat
Then: br> 2x Front Squat @ 85-90% 1RM +
5x Explosive Broad Jumps (5-10 seconds between each)
Five Sets, Rest 2-3 min between each
Notes:Front Squat, Broad Jump:
A workout from the newest program posted entitled "Strength Phase II"
We just added a new program entitled "Strength Phase II" to the Training section. It is available to Full Members only. Here is the write-up from that program:
"While a basic level of strength may be developed during the Foundation period meaningful strength must be trained in a focused, progressive manner. A cycle of Strength emphasis should feature a combination of heavy lifting, fast lifting, slow lifting, and a lot of jumping. There should be little redundancy, meaning it’s not all deadlifting all of the time. The workouts should not be crippling, and some will feel “too easy” but the point is to cause adaptation with the bare minimum of work.
We assume a general fitness emphasis, i.e. the user is not solely focused on strength at the expense of other capacities. Therefore not every workout in this plan is a "strength" workout. There is also a minor emphasis on maintaining power endurance.
Without a solid Foundation you have no business entering a Strength phase. The ability to objectively judge one’s fitness is an important aspect of programming but one that many people don't have the ability to do. As a general guide we believe achieving the following “prerequisites” should precede a cycle of strength-specific training:
2x Bodyweight Deadlift
1.5x Bodyweight Front Squat
1.25x Bodyweight Clean
1x Bodyweight Overhead Squat
1x Bodyweight Bench Press
What we consider a solid Foundation includes the ability to execute the “prerequisites” as well as a good work capacity and technical competence with each lift. If you lack any of these capacities continue building a Foundation before undertaking this phase of training.
This One Month program requires the participant to workout 5 days per week. There are rest day per week.
If you want to get stronger you need to emphasize rest and recovery. Pay attention to all the recovery practices and rest as much as possible."