Four Week Strength Cycle

This week I offer a simple strength cycle. Each week you will vary the reps striving to use the maximum possible weight and still complete the desired number of reps (with perfect form). If you can complete at least 90% of the reps then you are doing fine. Any time you can complete the desired reps of each set with perfect technique, then it is time to add a little more weight at the next workout.

 

  1. Trap Bar Dead-lift & Shrug*
  2. Front Squat
  3. Glute-Ham Raise**(see black & white image below)
  4. Chin-Up**
  5. Standing BB Press
  6. TRX Row / Recline Pull**
  7. Towel Bench Press
  8. Land-Mine Anti-rotation (see photo and video links at bottom)
  9. Plank w/ V-up + Static Hold**

 

WEEK 1:

Movement 1.) 3-4 sets x 5 reps rest 90-120 seconds

Movement 2 – 7.) 1-3 sets x 10 reps rest 60 seconds

Movement 8-9.) 60-90 seconds each

WEEK 2:

Movement 1.) 3-4 sets x 3 reps rest 90-120 seconds

Movement 2-7.) 1-3 sets x 5 reps rest 90 seconds

Movement 8-9.) 60-90 seconds each

WEEK 3:

Movement 1.) 3-4 sets x 5 reps rest 90-120 seconds

Movement 2-7.) 1-3 sets x 8 reps rest 60 seconds

Movement 8-9.) 60-90 seconds each

WEEK 4:

Movement 1.) 3-4 sets x 2 reps rest 90-120 seconds

Movement 2-7.) 1-3 sets x 3 reps rest 90 seconds

Movement 8-9.) 60-90 seconds each

*For those of you who enjoy using quick-lift movements, replace the Trap BarDL&S w / your favorite Barbell, Dumbbell or K-Bell Snatch or Clean variation.

**Add weight if needed. (I recommend using an X-vest or similar device)

https://i0.wp.com/z.about.com/d/weighttraining/1/0/D/1/-/-/gluteham_small.jpg

https://i2.wp.com/www.designmyworkout.com/images/Landmine.jpg

The video links below will show how to execute the Ant-rotation exercise with the Landmine or with a regular barbell.

http://tinyurl.com/29rtexj

http://tinyurl.com/2etcj8g

PAU for NOW

TAKU

http://www.hybridfitness.tv
http://www.blackjackfitness.com

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