Ok so in a couple of weeks I am heading into the max strength phase of my training program, which will be 12 weeks in total, with the first 6 geared totally towards max strength, and then following 6 weeks the focus shifting towards incorporating higher intensities with Olympic Lifting etc, as I will be learning the techniques in the first 6 weeks at a low intensity.
I had a look around and have combined and implemented a couple of training programs to really hit the maxes hard and bring them up to scratch over 12 weeks, with a particular focus on leg strength.
My split will be:
Monday: Squat Program + Upperbody
Wednesday: Oly Lifting Techniques + Overhead Squats + Deadlift
Friday: Squat program + Core
[b]MONDAY
Back Squat [/b]
Set 1: 35% x 4
Set 2: 70% x 2
Set 3: 35% x 4
Set 4: 75% x 2
Set 5: 35% x 4
Set 6: 80% x 2
Set 7: 35% x 4
Set 8: 80% x 2
Chin Ups
3 x 3 x +33lbs
Bench
3 x 3 x 190lbs
WEDNESDAY
[b]Olympic Lifting Technique Work
Deadlift[/b]
1 x 2 x 265lbs
Speed Deadlift
4 x 3 x 210lbs
Stiff-Legged Deadlift
1 x 8 x 132lbs
Overhead Squat[/b]
Set 1: 35% x 4
Set 2: 70% x 2
Set 3: 35% x 4
Set 4: 75% x 2
Set 5: 35% x 4
Set 6: 80% x 3
Set 7: 35% x 4
Set 8: 80% x 3
[b]FRIDAY
Back Squat [/b]
Set 1: 35% x 4
Set 2: 70% x 2
Set 3: 35% x 4
Set 4: 75% x 2
Set 5: 35% x 4
Set 6: 80% x 2
Set 7: 35% x 4
Set 8: 80% x 2
Stability Ball Push-Up (hands on ball)
3 x 15
Stability Ball Leg Curl (feet on ball)
3 x 10
One-Arm DB Bench
3 x 10
Single Leg Squats
3 x 10
Planks
3 x 30 secs
Plate Chops
3 x 10
Of course this program has progression over the 12 week period, but this gives a basic outline of what the program consists of. Any thoughts would be great. Thanks.
Oh yeah and btw I am training for soccer goalkeeping.