2010 Planning
So while we're healin up for the
AAU Worlds in Nevada next week...
Here's a rough outline of a basic raw
strength cycle Dec 17th thru Feb 20th. This
gives us plenty of time to get get back into
our shirts for the March 27th USPF Meet.
First, the goal is to strengthen the shirted
bench with raw work. We'll do that by
working the mid range with the Floor
Press and the top end with an Enhanced
Reverse-Band Press. We'll go a bit old-school
with a De-load week of D.E. and R.E. work
every 4th week. For now, here's the deal...
M.E. Movements (High Sets, Low Reps)
Week One: Floor Press 8x3
Week Two: E.R.B. Bench 8x3
Week Three: Floor Press w/M-Mini 8x3
Week Four: Speed Bench w/M-Mini 8x3@45-55%
Back Day (Lots of volme)
Week One: CG Pull-Downs
Seated DB Cleans
Week Two: Bench-grip Pull-Downs
Face Pulls
Week Three: DB Rows
Side/Rear Laterals
Week Four: Cable Upright Rows
Face Pulls
Tricep Day (Hvy 3x3 1st-movement, 5x8 2nd)
Week One: JM Press
1-Arm Extensions
Week Two: Rev-Band JM Press
Band JM's
Week Three: 1-Arm JM Press
Skulls
Week Four: DB Push-ups w/Boards and Bands
Enhanced Rev-Band Bench: Adding choked minis
against the reversed green-bands. Hopefully this
will more closely mimic the assist of a bench shirt
at the chest and the tough lockout as the shirt relaxes.
No comments:
Post a Comment