hey all.
was wondering if anyone has done this program or has any thoughts/comments/suggestions. i've never done anything even remotely like this... the rep scheme is all over the place (3 reps per set one day, 24 per set another!). i'm coming off RR&D 2.0 in case that matters.
Day 1
Method: Maximal Strength
Sets: 6
Reps: 3
Load: 5RM (reps max)
Rest: 60 seconds between antagonist supersets
Tempo: 201
Exercises:
A1: Front Squats
A2: Chin-ups: Use a supinated (palms facing you) shoulder-width grip.
B1: Decline Barbell or Dumbbell Bench Press (15-30 degree angle): Use a shoulder-width grip.
B2: Back Extensions
C1: Dumbbell Side Bends: From a standing position, place a dumbbell in your left hand. Bend to your left side until your hand is at knee level. Return to the starting position (standing straight up). This works your right oblique musculature. Without resting, switch sides and perform the same with a dumbbell in your right hand and bending to the right side. Place your opposite hand behind your head if you desire.
C2: Standing Calf Raises: Stand on a block or stairs with your feet shoulder-width and your toes pointed straight forward. Go for a full range of motion.
Day 2
Perform 15-20 minutes of medium intensity aerobics (e.g. jogging, uphill walking), or perform my GPP ASAP program.
Day 3
Method: Endurance Strength
Sets: 2
Reps: 24
Load: 26RM
Rest: 90 seconds between antagonist supersets
Tempo: 101
Exercises
A1: Standing Dumbbell Alternating Shoulder Press: While standing with your palms facing forward, press up with your right hand, then lower. Next, press up with your left hand and lower. Repeat sequence for 24 reps on each side.
A2: Reverse Lunges: From a standing position with a dumbbell in each hand, step back and lunge down until your back knee touches the floor. You must keep your torso as vertical as possible!
B1: Standing Triceps Pressdowns or Dips: For pressdowns, use a grip with your palms down and your index fingers 18" apart. For dips, use a narrow, shoulder-width grip and keep your torso as vertical as possible.
B2: Standing Upright Rows: Use dumbbells or an EZ-curl bar for this exercise if a barbell hurts your wrists. Assume a pronated (palms down) grip with your index fingers 12" apart. Focus on lifting your elbows as high as possible; minimize wrist movement.
C1: Standing Barbell Curls: Use a grip with the pinky fingers 20" apart.
C2: Dumbbell Side Raises
Day 4
Same as Day 2
Day 5
Method: Explosive Strength
Sets: 8
Reps: 3
Load: 18RM*
Rest: 60 seconds between sets
Tempo: As fast as humanly possible!
*This is not a misprint. An 18RM equates to approximately 60% or your 1RM — an ideal load for explosive training with these parameters.
Exercises
Box Squats: Use a bench or a box that allows your hip joint to drop 1-2" below parallel. Clasp your hands behind your head and jump up as high and fast as you can. You must completely rest your hips on the box/bench between reps. Even though this is a bodyweight-only exercise, it’s much tougher than it sounds — especially if you jump up as hard as possible.
Push-ups: Use your bodyweight and assume a shoulder-width hand spacing. Press yourself up off the floor as hard and fast as possible. Drop back to the floor quickly to minimize the eccentric load.
Seated Cable Rows or Bent-over Barbell Rows: If you’re performing cable rows, you must let the weight-stack rest between reps to build starting strength. If you’re performing bent-over barbell rows, you must let the barbell rest on a bench or box when your arms are fully extended to build starting strength. Use a supinated (palms up) grip with your pinky fingers 24" apart.
Sit-ups: Assume a traditional sit-up position with your knees bent and your feet hooked under something immovable. Sit up as hard and fast as possible and be sure to rest your torso on the floor when returning to the starting position (to build starting strength of course)! Hold a dumbbell against your upper chest if your strength levels allow for it.
Day 6
Same as Day 2
Day 7
Off completely!
Progression
Days 1 & 3: Increase the load 2.5% every workout.
Day 5: Decrease rest periods by 5 seconds each week while keeping the initial load constant.
Perform this routine for six weeks.
Triple Total Training
thanks
-jack
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