TEKST
Tekst
Tekst
ππ§πππ«π¬πππ§π ππ’ππππ«ππ§π ππ²π©ππ¬ π¨π πππ«ππ§π ππ‘ ππππ‘π¨ππ¬ & ππ¨π° ππ¨ ππ«π¨π π«ππ¦ ππ‘ππ¦β£ β¬οΈ
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Maximal Strength
Max Effort Method - Maximum load to be lifted for a 1 rep maximum with bilateral patterns.β£
β£Programming: Build to a 1RM in the Rack Deadlift with 4-5:00 rest between heavy efforts.β£
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πππ«ππ§π ππ‘-ππ©πππ -
Strength-Speed
Submaximal Effort Method - Multiple rep max with bilateral patterns (loads about 90%)β£
β£Programming: Build to 3RM Front Squat resting 3-4:00 between sets.β£
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Power
Power Clean Cluster Sets - Loads around 80-85% (a textbook will state 30-80% but depending on the variation you choose (Olympic lifts being a great choice), this may not fit the bill.β£
β£Programming: 1.1.1 (10s) x 3 sets @80-85% of 1RM Power Clean. Rest 3:00 between sets.β£
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ππ©πππ πππ«ππ§π ππ‘ - Dynamic Effort Method - submaximal loads with the intent on moving with maximal bar velocity. β£
β£Programming: Safety Bar Box Squat: 8 x 3 @40% of 1RM + 25% band tension, every 60s.β£
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ππ©πππ - Explosive Strength Method - maximal velocity utilizing plyometrics, sprints, or jump variations. β£
β£Programming: Seated Dynamic Box Jumps: 8 x 3, every 60s.β£
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π²Level-up your programming this year & retain your clients for life: Link in bio.
