Strength Block

Expert Discussion Strength Training
41

Monday:

  1. Bench press: progressive ME (target set 8 reps to target set 3 reps at end block)
  2. Squat: progressive ME (target set 8 reps to target set 3 reps at end block)
  3. Bench press: DE 6x2x60%, rest 45”.
  4. Jumps squat: 2x8x20% of 1 RM squat attg.
  5. Incline bench press: (Morphological-physiological strength method, hypertrophy V.2) 2-3x10 rest 2 minutes.
  6. Front squat 2-3x5, (Morphological-physiological strength method, hypertrophy V.2) rest 4 minutes.
    Accessory works:
    Push down, abs, glute-ham raises, rows, lateral raises at 90°, in RE (Repetition Method) as in Westside.

Wednesday:

  1. Squat or Deadlift: (Morphological-physiological strength method, V. 1) 12-10-8 to 8-5-3 at end block.
  2. Squat or Deadlift: SubmaxEccentric-Isometric-Dynamic Contrast: from 60% to 90% at end block.
  3. Altitude landings: 2x10 from 75 cm height, rest 3 minutes.
  4. EQIs Bulgarian split squat for 1 minutes to 5 minutes at end block.
    Accessory works:
    Hyperestension, Reverse Hyperestension, abs, GHR, GM, in RE.

Friday:

  1. Bench press: (Morphological-physiological strength method, V. 1) 12-10-8 to 8-5-3 at end block.
  2. Deadlift progressive ME (target set 8 reps to target set 3 reps at end block).
  3. Bench press: SubmaxEccentric-Isometric-Dynamic Contrast: from 60% to 90% at end block.
  4. Deadlift: DE 6x2x60%, rest 45”.
  5. Bench press: FDA (Energy Absorbion), 30% RM 2x8 rest 4 minutes.
  6. Romanian Deadlift (Morphological-physiological strength method, hypertrophy V.2), 2x5-6, rest 4 minutes.
  7. EQIs push-ups for 1 minutes to 5 minutes at end block.
    Accessory works:
    Incline bench, push down, abs, GHR, rows, lateral raises at 90° in RE.

This is the scheme in general, if you send me your e-mail I explain better, because to translate takes away a lot of time.
This is a demanding and very good scheme, but I must set good your ability to recover, so alternatively, you can make a lighter one and in perspective it can become a basis for advanced scheme for advanced athletes:

Wo 1:

  1. ME or Morphological-physiological strength method, V. 1.
  2. Hypertrophy, Morphological-physiological strength method, V. 2.
  3. Eccentric-Isometric.

Wo 2:

  1. DE.
  2. Energy Absorbion and Shock Method.
42

Ok thax…

43

e-mail sent.

44

Big Dimitry:D