Strength training program - Damon - January to April 2009

New year always seems to bring a new phase of strength training for me and I have sought this year again to structure and intensify my training. I have a renewed energy in this new year to focus deeply on my strength training and incorporate a more structured approach to training.

The program is relatively simplistic, built on an EDT principle of not defining sets, but looking to maximize work load in every session (either through increasing total reps, weight or both) and building each week through 3 phases; accumulation, intensification and peaking. The rest/ recovery phase is also arbitrary and dependent on my at the moment capacity to recover.

Ive adapted and borrowed heavily from a program that was posted on t-nation and saw the potential to use in my own strength practice. Thanks also to Stef for once talking me down in volume in my original draft program.

Already completed the first squat day and already feeling the effects of the increase intensity and volume. WIll also incorporate a week off this type of training between phases.

Any questions, suggestions on this drop me an e-Mail or post a comment to this post. At the end of the program ill write up a summary and reflection of the efficacy of this program.

Sweat Blood

Damon

Day 1: Squat Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: C2 Row for 2 min then split lunges for 30 sec 4 rounds
Movement 1: Back squat /Front Squat/OH squat (20 minutes) (note only one exercise per session)
Movement 2: Power Squat clean (15 minutes)
Movement 3: Full Snatch or BB Thrusters (10 minutes)

Phase 3: Peaking (2 weeks)Target rep range: 3/2/1 wave
Warm-up: C2 Row for 2 min then split lunges for 30 sec 4 rounds (10 minutes)
Movement 1: Back squat /Front Squat/OH squat (20 minutes) (note only one exercise per session)
Movement 2: Power Squat clean (15 minutes)
Movement 3: Full Snatch (10 minutes)

Day 2: Press Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: 6 way barbell 10 minutes)
Movement 1: Military Press (20 minutes)
Movement 2: Incline DB press(15 minutes)
Movement 3: Ring/Hindu push up or dips (10 minutes)

Phase 3: Peaking (2 weeks)
Target rep range: 3/2/1 wave
Warm-up: 6 way barbell (10 minutes)
Movement 1: Incline DB Bench press (20 minutes)
Movement 2: Military Press (15 minutes)
Movement 3: Ring/Hindu Push Up or dips (10 minutes)

Day 3: Deadlift Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: Kettlebell complex (10 minutes)
Movement 1: Deadlift (20 minutes)
Movement 2: Full clean and Jerk (15minutes)
Movement 3: Sumo Hi Pulls (10 minutes)

Phase 3: Peaking (2 weeks)
Target rep range: 3/2/1 wave
Warm-up: Box jumps, vertical jumps, jumps with a knee tuck, etc. (10 minutes)
Movement 1: Deadlift (20 minutes)
Movement 2: Full clean and Jerk (15 minutes)