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  • Monday Tuesday Wednesday

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    John Bear
    23 visualizzazioni11 pagine
    The document outlines a weekly strength training program that includes exercises for max effort (MAXES), horizontal push (OH), deadlift (DL), back squat (SQ), and other movements. It lists the exercises for each day of the week (Monday, Tuesday, etc.) and includes information on pre-activity preparation, power zones, mobility, and percentage of weight to be lifted. Tiers indicate sets and repetitions. The program aims to progressively overload muscles and improve strength.

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    The document outlines a weekly strength training program that includes exercises for max effort (MAXES), horizontal push (OH), deadlift (DL), back squat (SQ), and other movements. It lists the exercises for each day of the week (Monday, Tuesday, etc.) and includes information on pre-activity preparation, power zones, mobility, and percentage of weight to be lifted. Tiers indicate sets and repetitions. The program aims to progressively overload muscles and improve strength.

    Copyright:

    © All Rights Reserved
    Scarica in formato XLSX, PDF, TXT o leggi online su Scribd
    Segnala contenuti inappropriati
    23 visualizzazioni11 pagine

    Monday Tuesday Wednesday

    Caricato da

    John Bear
    The document outlines a weekly strength training program that includes exercises for max effort (MAXES), horizontal push (OH), deadlift (DL), back squat (SQ), and other movements. It lists the exercises for each day of the week (Monday, Tuesday, etc.) and includes information on pre-activity preparation, power zones, mobility, and percentage of weight to be lifted. Tiers indicate sets and repetitions. The program aims to progressively overload muscles and improve strength.

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    © All Rights Reserved
    Scarica in formato XLSX, PDF, TXT o leggi online su Scribd
    Segnala contenuti inappropriati
    di 11

    MAXES

    OH
    Weekly Rotation

    DL

    BP

    SQ

    STAGE
    PROGRAM

    PRE ACTIVITY PREPERATION


    POWER ZONE
    MOBILITY (+)

    PRE ACTIVITY PREPERATION


    POWER ZONE
    MOBILITY (+)

    MONDAY

    TUESDAY
    % GR WT % GR WT % GR WT

    ME

    % GR WT %

    TIER 1[A] IF APPLICABLE

    100
    ME

    ME

    ME

    ME

    100

    ME

    PCOM

    TIER 1[A] IF APPLICABLE

    PCOM

    TIER 1[A] IF APPLICABLE

    PCOM

    TIER 2[A] IF APPLICABLE

    TIER 1[A] IF APPLICABLE

    ME

    100

    ME

    100

    WEDNESDAY
    % GR WT % GR WT % GR WT

    TIER 1[A] IF APPLICABLE

    ME

    PRE ACTIVITY PREPERATION


    POWER ZONE
    MOBILITY (+)

    GR WT % GR WT

    PCOM

    PCOM

    PCOM

    MAXES
    OH
    DL
    BP
    SQ
    Weekly Rotation MONDAY OH | TUESDAY DL | WEDNESDAY BP | THURSDAY SQ
    PRE ACTIVITY PREPERATION
    POWER ZONE
    MOBILITY (+)

    PRE ACTIVITY PREPERATION


    POWER ZONE
    MOBILITY (+)

    MONDAY

    TIER 1[A] IF APPLICABLE

    ME

    ME

    ME

    ME

    100

    ME

    PCOM

    TIER 1[A] IF APPLICABLE

    ME

    PCOM

    TIER 1[A] IF APPLICABLE

    ME

    PCOM

    TIER 1[A] IF APPLICABLE

    TIER 1[A] IF APPLICABLE

    ME

    100

    ME

    100

    % GR WT % GR WT % GR WT

    100

    ME

    GR WT % GR WT

    PCOM

    TIER 2[A] IF APPLICABLE

    THURSDAY
    % GR WT %

    TIER 1[A] IF APPLICABLE

    ME

    PRE ACTIVITY PREPERATION


    POWER ZONE
    MOBILITY (+)

    WEDNESDAY
    % GR WT % GR WT % GR WT

    TIER 1[A] IF APPLICABLE

    100

    PRE ACTIVITY PREPERATION


    POWER ZONE
    MOBILITY (+)

    TUESDAY
    % GR WT % GR WT % GR WT

    ME

    STAGE
    PROGRAM

    MAXES
    Weekly Rotation
    PRE ACTIVITY PREPERATION
    STRENGTH PAP

    POWER ZONE

    MOBILITY

    MONDAY

    TIER 1

    % GR WT % GR WT % GR WT

    TIER 2

    100 ME

    TIER 1[A] IF APPLICABLE

    TIER 2[A] IF APPLICABLE

    100

    ME

    ME

    PCOMTIER 4TIER 3

    PRE ACTIVITY PREPERATION


    MOBILITY

    STRENGTH PAP

    POWER ZONE

    WEDNESDAY
    % GR WT

    SESSION L

    100 ME

    TIER 1[A] IF APPLICABLE

    TIER 2[A] IF APPLICABLE

    100

    ME

    ME

    % GR WT % GR WT

    PCOM

    STAGE
    PROGRAM

    PERATION

    PRE ACTIVITY PREPER


    MOBILITY

    STRENGTH PAP

    POWER ZONE

    FRIDAY
    % GR WT

    % GR WT % GR WT

    100 ME

    TIER 1[A] IF APPLICABLE

    TIER 2[A] IF APPLICABLE

    100

    ME

    ME

    PCOM

    TIVITY PREPERATION
    POWER ZONE

    MOBILITY

    % GR WT % GR WT % GR WT

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