Maximum strength phase

Expert Discussion Strength Training
1

here is a rough copy of a workout for my strength phase.

i just wanted your input, the volume is very high at the end which i think i should definitely change, any input would be appreciated.

Max Strength Phase

Week One
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT
Monday

Hang Clean 5_____ 5_____ 5_____ 5_____
Bench Press 8_____ 8_____ 8_____ 8_____ 8_____
D.B. Incline 8_____ 8_____ 8_____ 8_____
Arnolds 8_____ 8_____ 8_____ 8_____
French Press 8_____ 8_____ 8_____ 8_____

Tuesday

Pulldowns 8_____ 8_____ 8_____ 8_____ 8_____
One Arm Row 8_____ 8_____ 8_____ 8_____
Shrugs 8_____ 8_____ 8______ 8______
Rear Delt Flies 8_____ 8_____ 8_____ 8______
Ez-Curl 8_____ 8_____ 8_____ 8_____

Wednesday

Hang Snatch 5_____ 5_____ 5_____ 5_____
Incline Press 8_____ 8_____ 8_____ 8_____ 8_____
D.B. Flat 8_____ 8_____ 8_____ 8_____
Military Press 8_____ 8_____ 8_____ 8_____
Push downs 8_____ 8_____ 8_____ 8_____

Thursday

Row 8_____ 8_____ 8_____ 8_____ 8_____
Pulldowns 8_____ 8_____ 8_____ 8_____
Shrugs 8_____ 8_____ 8______ 8______
Rear Delt Flies 8_____ 8_____ 8_____ 8______
Dumbell Curls 8_____ 8_____ 8_____ 8_____

Saturday

Power Cleans 5_____ 5_____ 5_____
Power Snatch 5_____ 5_____ 5_____
Back Squat 8_____ 8_____ 8_____ 8_____ 8_____
Front Squat 8_____ 8_____ 8_____ 8_____
Hamstring 8_____ 8_____ 8_____ 8_____
Calves 8_____ 8_____ 8_____ 8_____

Week Two

Monday

Hang Clean 5_____ 5_____ 5_____ 5_____
Bench Press 8_____ 8_____ 8_____ 8_____ 8_____
D.B. Incline 8_____ 8_____ 8_____ 8_____
Arnolds 8_____ 8_____ 8_____ 8_____
French Press 8_____ 8_____ 8_____ 8_____

Tuesday

Pulldowns 8_____ 8_____ 8_____ 8_____ 8_____
One Arm Row 8_____ 8_____ 8_____ 8_____
Shrugs 8_____ 8_____ 8______ 8______
Rear Delt Flies 8_____ 8_____ 8_____ 8______
Ez-Curl 8_____ 8_____ 8_____ 8_____

Wednesday

Hang Snatch 5_____ 5_____ 5_____ 5_____
Incline Press 8_____ 8_____ 8_____ 8_____ 8_____
D.B. Flat 8_____ 8_____ 8_____ 8_____
Military Press 8_____ 8_____ 8_____ 8_____
Push downs 8_____ 8_____ 8_____ 8_____

Thursday

Row 8_____ 8_____ 8_____ 8_____ 8_____
Pulldowns 8_____ 8_____ 8_____ 8_____
Shrugs 8_____ 8_____ 8______ 8______
Rear Delt Flies 8_____ 8_____ 8_____ 8______
Dumbell Curls 8_____ 8_____ 8_____ 8_____

Saturday

Power Cleans 5_____ 5_____ 5_____
Power Snatch 5_____ 5_____ 5_____
Back Squat 8_____ 8_____ 8_____ 8_____ 8_____
Front Squat 8_____ 8_____ 8_____ 8_____
Hamstring 8_____ 8_____ 8_____ 8_____
Calves 8_____ 8_____ 8_____ 8_____

Week Three

Monday

Hang Clean 5_____ 5_____ 5_____ 5_____ 5_____
Bench Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
D.B. Incline 8_____ 8_____ 8_____ 8_____ 8_____
Arnolds 8_____ 8_____ 8_____ 8_____ 8_____
French Press 8_____ 8_____ 8_____ 8_____ 8_____

Tuesday

Pulldowns 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
One Arm Row 8_____ 8_____ 8_____ 8_____ 8_____
Shrugs 8_____ 8_____ 8______ 8______ 8_____
Rear Delt Flies 8_____ 8_____ 8_____ 8______ 8_____
Ez-Curl 8_____ 8_____ 8_____ 8_____ 8______

Wednesday

Hang Snatch 5_____ 5_____ 5_____ 5_____ 5_____
Incline Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
D.B. Flat 8_____ 8_____ 8_____ 8_____ 8_____
Military Press 8_____ 8_____ 8_____ 8_____ 8_____
Push downs 8_____ 8_____ 8_____ 8_____ 8_____

Thursday

Row 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Pulldowns 8_____ 8_____ 8_____ 8_____ 8_____
Shrugs 8_____ 8_____ 8______ 8______ 8_____
Rear Delt Flies 8_____ 8_____ 8_____ 8______ 8_____
Dumbell Curls 8_____ 8_____ 8_____ 8_____ 8_____

Saturday

Power Cleans 5_____ 5_____ 5_____
Power Snatch 5_____ 5_____ 5_____
Back Squat 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Front Squat 8_____ 8_____ 8_____ 8_____ 8_____
Hamstring 8_____ 8_____ 8_____ 8_____ 8_____
Calves 8_____ 8_____ 8_____ 8_____ 8_____

Week Four

Monday

Hang Clean 5_____ 5_____ 5_____ 5_____ 5_____
Bench Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
D.B. Incline 8_____ 8_____ 8_____ 8_____ 8_____
Arnolds 8_____ 8_____ 8_____ 8_____ 8_____
French Press 8_____ 8_____ 8_____ 8_____ 8_____

Tuesday

Pulldowns 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
One Arm Row 8_____ 8_____ 8_____ 8_____ 8_____
Shrugs 8_____ 8_____ 8______ 8______ 8_____
Rear Delt Flies 8_____ 8_____ 8_____ 8______ 8_____
Ez-Curl 8_____ 8_____ 8_____ 8_____ 8______

Wednesday

Hang Snatch 5_____ 5_____ 5_____ 5_____ 5_____
Incline Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
D.B. Flat 8_____ 8_____ 8_____ 8_____ 8_____
Military Press 8_____ 8_____ 8_____ 8_____ 8_____
Push downs 8_____ 8_____ 8_____ 8_____ 8_____

Thursday

Row 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Pulldowns 8_____ 8_____ 8_____ 8_____ 8_____
Shrugs 8_____ 8_____ 8______ 8______ 8_____
Rear Delt Flies 8_____ 8_____ 8_____ 8______ 8_____
Dumbell Curls 8_____ 8_____ 8_____ 8_____ 8_____

Saturday

Power Cleans 5_____ 5_____ 5_____
Power Snatch 5_____ 5_____ 5_____
Back Squat 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Front Squat 8_____ 8_____ 8_____ 8_____ 8_____
Hamstring 8_____ 8_____ 8_____ 8_____ 8_____
Calves 8_____ 8_____ 8_____ 8_____ 8_____

Week Five

Monday

Hang Clean 5_____ 5_____ 5_____ 5_____ 5_____ 5_____
Bench Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
D.B. Incline 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Arnolds 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
French Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____

Tuesday

Pulldowns 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
One Arm Row 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Shrugs 8_____ 8_____ 8______ 8______ 8_____ 8_____
Rear Delt Flies 8_____ 8_____ 8_____ 8______ 8_____ 8_____
Ez-Curl 8_____ 8_____ 8_____ 8_____ 8______ 8_____

Wednesday

Hang Snatch 5_____ 5_____ 5_____ 5_____ 5_____ 5_____
Incline Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
D.B. Flat 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Military Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Push downs 8_____ 8_____ 8_____ 8_____ 8_____ 8_____

Thursday

Row 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Pulldowns 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Shrugs 8_____ 8_____ 8______ 8______ 8_____ 8_____
Rear Delt Flies 8_____ 8_____ 8_____ 8______ 8_____ 8_____
Dumbell Curls 8_____ 8_____ 8_____ 8_____ 8_____ 8_____

Saturday

Power Cleans 5_____ 5_____ 5_____
Power Snatch 5_____ 5_____ 5_____
Back Squat 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Front Squat 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Hamstring 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Calves 8_____ 8_____ 8_____ 8_____ 8_____ 8_____

Week Six

Monday

Hang Clean 5_____ 5_____ 5_____ 5_____ 5_____ 5_____
Bench Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
D.B. Incline 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Arnolds 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
French Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____

Tuesday

Pulldowns 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
One Arm Row 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Shrugs 8_____ 8_____ 8______ 8______ 8_____ 8_____
Rear Delt Flies 8_____ 8_____ 8_____ 8______ 8_____ 8_____
Ez-Curl 8_____ 8_____ 8_____ 8_____ 8______ 8_____

Wednesday

Hang Snatch 5_____ 5_____ 5_____ 5_____ 5_____ 5_____
Incline Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
D.B. Flat 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Military Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Push downs 8_____ 8_____ 8_____ 8_____ 8_____ 8_____

Thursday

Row 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Pulldowns 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Shrugs 8_____ 8_____ 8______ 8______ 8_____ 8_____
Rear Delt Flies 8_____ 8_____ 8_____ 8______ 8_____ 8_____
Dumbell Curls 8_____ 8_____ 8_____ 8_____ 8_____ 8_____

Saturday

Power Cleans 5_____ 5_____ 5_____
Power Snatch 5_____ 5_____ 5_____
Back Squat 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Front Squat 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Hamstring 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Calves 8_____ 8_____ 8_____ 8_____ 8_____ 8_____

Week Seven

Monday

Hang Clean 5_____ 5_____ 5_____ 5_____ 5_____ 5_____
Bench Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
D.B. Incline 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Arnolds 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
French Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____

Tuesday

Pulldowns 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
One Arm Row 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Shrugs 8_____ 8_____ 8______ 8______ 8_____ 8_____ 8_____
Rear Delt Flies 8_____ 8_____ 8_____ 8______ 8_____ 8_____ 8_____
Ez-Curl 8_____ 8_____ 8_____ 8_____ 8______ 8_____ 8_____

Wednesday

Hang Snatch 5_____ 5_____ 5_____ 5_____ 5_____ 5_____
Incline Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
D.B. Flat 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Military Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Push downs 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____

Thursday

Row 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Pulldowns 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8______
Shrugs 8_____ 8_____ 8______ 8______ 8_____ 8_____ 8_____
Rear Delt Flies 8_____ 8_____ 8_____ 8______ 8_____ 8_____ 8_____
Dumbell Curls 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____

Saturday

Power Cleans 5_____ 5_____ 5_____
Power Snatch 5_____ 5_____ 5_____
Back Squat 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Front Squat 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Hamstring 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Calves 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____

Week Eight

Monday

Hang Clean 5_____ 5_____ 5_____ 5_____ 5_____ 5_____
Bench Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
D.B. Incline 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Arnolds 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
French Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____

Tuesday

Pulldowns 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
One Arm Row 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Shrugs 8_____ 8_____ 8______ 8______ 8_____ 8_____ 8_____
Rear Delt Flies 8_____ 8_____ 8_____ 8______ 8_____ 8_____ 8_____
Ez-Curl 8_____ 8_____ 8_____ 8_____ 8______ 8_____ 8_____

Wednesday

Hang Snatch 5_____ 5_____ 5_____ 5_____ 5_____ 5_____
Incline Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
D.B. Flat 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Military Press 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Push downs 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____

Thursday

Row 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Pulldowns 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8______
Shrugs 8_____ 8_____ 8______ 8______ 8_____ 8_____ 8_____
Rear Delt Flies 8_____ 8_____ 8_____ 8______ 8_____ 8_____ 8_____
Dumbell Curls 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____

Saturday

Power Cleans 5_____ 5_____ 5_____
Power Snatch 5_____ 5_____ 5_____
Back Squat 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Front Squat 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Hamstring 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____
Calves 8_____ 8_____ 8_____ 8_____ 8_____ 8_____ 8_____

2

How can you have a maximum strength phase without lifting 90% or more of your 1rm ever? The lowest you go is 5 reps, which is too high to get very intense pretty much. Also, how are you progressing?

3

I always believed lifting heavy like that is for power, which is what img oing to do in my next phase. The way i was progressing was adding volume, but i really have to take off alot of volume, because near the end of the phase the volume is ridiculous.
Any more input? I want your help to make this a good workout…

4

That volume seems a little excessive, are you trying to gain weight? Also, are you doing sprint training in this period as well? If so, what exactly are you doing in terms of running etc.

5

ZAQ, way too much volume. A ridiculous (sp) amount of volume. It must take you three hours to do this workout.

Give us more details, age, training age, height, weight, goals, sport/event you play, running program, work/class schedule, favorite color, all that stuff and we’ll try to help.

6

Agree that volume is too high, olympic lifts should be limited to sets of 3 reps or fewer-five reps at even a decent weight can turn pretty sloppy.

7

My goals are strength in this phase, I haven’t actually done any of this workout, I’m stilll in the process of working out the kinks :stuck_out_tongue: . I am 18, around 185 pounds, 6 feet tall, i have been training hard for a few years, I used to train for football, but now I just want to train for track and field. I am not an impressive sprinter, but I like to train hard, so I can be the best that I can be. I train with a club three days a week, and i am starting college so i have alot of time to workout…The reason i put my reps a little higher was because of the goals of the phase, it is a strength phase, my conversion phase will be following this. If you need any more info just ask…

Thanks

8

I’m stilll in the process of working out the kinks

What does this mean? Eight reps is too high for a strength phase unless you were a long distance cyclist or rower and your reps where much, much higher. Football and track athletes reps should be in the 1-4 range generally speaking. Your exercise, sets and reps selection looks more like a shotgun approach. Aim and fire and hope I hit something. Throw a little bit of everything into the workout and hope I’ll make gains. The exercises selection for upper body is unbalanced and too bodybuilder-like. This is fine if you’re a beginnner and need hypertrophy. PC and snatch in the same day is ok for rehersal of movement but not for strength gains. Same for front squat and back squat. Five days a week plus running may be too much.

9

Cleans and snatches can be done the same day for strength gains, provided you’re good at them and can manage heavy loads.

10

Maybe, if thats all your doing is cleans and snatches.

11

Who in the hell would have the time/strength/energy for any more after something like this?

SN- 5-3-1-1-1
CandJ 5-3-1-1-1 Top weight ~90%