PHASE II - STRENGTH AND SIZE FOCUS I
DURATION: 4 to 6 weeks
TRAINING SPLIT:
Monday: Squat & quads
Tuesday: Vertical push & pull
Wednesday: OFF
Thursday: Deadlift & hips
Friday: OFF
Saturday: Horizontal push & pull
Sunday: OFF
MONDAY
SECTION A - ACTIVATION
A. Jump onto a box in front - 3-4 sets of 5 jumps
B. Jump squat (20% body weight) - 3-4 sets of 5 jumps
SECTION B - SIZE & STRENGTH
A. Front squat - sets of 5 reps - start at roughly 50-60% and ramp up to max force point for 5 reps
B. Back squat - sets of 5 reps - ramping, start where you ended the front front squat and work up to max force for 5 reps
C. Top half back squat (slightly above 90 degrees)- ramping, start where you ended the full back squat and ramp up to max force for 5
D. Back squat - 1 set of max reps with 80% of the top weight you reached on the full back squat
TUESDAY
SECTION A - ACTIVATION
A. Medicine ball toss overhead (push press fashion) - 3-4 sets of 5 throws
B. Medicine ball slam - 3-4 sets of 5 throws
SECTION B - STRENGTH & SIZE
A. Standing military press - sets of 5 reps, start at roughly 50-60% and ramp up to max force point for 5 reps
B. Push press - ramping, start where you ended the military press and ramp up to max force for 5 reps
C. Incline bench press - 3 sets of max reps with what you ended up with on the push press
*IMPORTANT: After every set of exercises A, B and C perform a set of pull-ups… perform about 2/3 of the number of your max reps (e.g. if you can do 10 pull-ups do sets of roughly 6 reps)
D1. Preacher curl - 3-4 sets of 6 reps
D2. Seated overhead DB triceps extension - 3-4 sets of 6 reps (superset D1 and D2)
THURSDAY
SECTION A - ACTIVATION
A. Broad jumps - 3-4 sets of 5 jumps
B. 1-arm DB snatch - ramping sets of 3 reps per arm
SECTION B - STRENGTH & SIZE
A. Power high pull (lift bar up to sternum) - sets of 3 reps, start at roughly 50-60% and work up to max force for 3 reps
B. Power low pull (light bar up to belly button) - ramping, start where the high pull ended, work up to the max force set for 3 reps
C. Deadlift - ramping, start where the low pull ended and work up to the max force set for 3 reps
D. Top half deadlift in rack (just above knees) - start where the deadlift ended and work up to the max force set for 3 reps
SATURDAY
SECTION A - ACTIVATION
A. Plyo push-up - 3-4 sets of 5 reps
B. Medicine ball throw from chest - 3-4 sets of 5 reps
SECTION B - STRENGTH & SIZE
A. Close-grip bench press - sets of 5 reps, start at roughly 50-60% work up to max force set for 5 reps
B. Bench press - sets of 5 reps, start where you ended the close-grip bench and work up to max force set for 5 reps
C. Top half bench press in rack (6-8" from chest) - start where you ended the bench work up to max force set for 5 reps
*IMPORTANT: After every set of execises A, B and C perform one set of 5 reps on any horizontal rowing movement
D1. Standing DB hammer curl - 3-4 sets of 6 reps
D2. Lying DB triceps extension - 3-4 sets of 6 reps (superset D1 and D2)