On the max effort days on the program it states to work up to a max set of 3-5 reps. My question is that all the warm-up sets leading to that set 3-5 reps? Or do you just warm-up however?
Thanks.
T-Smith
[quote]T-Smith wrote:
On the max effort days on the program it states to work up to a max set of 3-5 reps. My question is that all the warm-up sets leading to that set 3-5 reps? Or do you just warm-up however?
Thanks.
T-Smith[/quote]
Most sets will be 3-5 reps. To give you an example, last Monday, I had 2 of my pro football players doing 2-board presses with a mini band. The goal was to work up to a 3-rep max. They both got 395 lbs. for 3. The warm-up was the following:
Med ball chest passes and overhead passes then…
bar+mini bands X 8 (left bands on for all sets)
95 X 5
135 X 5
185 X 3
225 X 3
275 X 3
315 X 3
365 X 3
385 X 3
395 X 3
It’s important to know that some athletes prefer to do more sets and make smaller jumps when working up to their max set. Others rather make 90 lb. jumps and get to the max set quicker.
Get to know your body and/or your athlete’s body’s!
Joe D.
Thanks!
By the way, do you know the best place to order bands?? I want to start incorporating more of the band training, along with chains. Unfortuntaely the only gym around here is the YMCA, and stuff like that doesn’t ‘fly here’ I guess. But once I get back to school, pretty much anything goes. Thanks again.
T-Smith
Does anyone know how to do dumbbell power cleans, they are in the program or does someone have a link to the exercise?