The program follows a weekly schedule of Monday through Sunday. The style of training is the infamous PTF made famous by Valeriy Borzov a Russian sprinter that used PTF to win the 100m and 200m Gold medals at the 1972 Olympics. This method of training taps into the higher-threshold motor units responsible for explosive power. Thus, making it a great method for any athlete that needs to move up in a weight class but also needs to increase their strength and explosiveness. 

For most of the workouts, you will work up to a weight that is your 1rep max. I suggest that you do this gradually, this should be part of your warmup. Once you have found your 6 rep max you will then make a note of it, and keep working up to your 1 Rep Max (1RM), for the day. I say for the day because every day is different. I am not talking about using your PR for the calculation here. I am suggesting that every day you nd your 1RM for that given day. Different days you can lift more than others and that is ok. Come to terms with the fact that sometimes LESS IS MORE. If you injure yourself you have done nothing else but set yourself back. Once you have found your 1RM for the day. Move on to the workout which is the 1-6 Method: Perform a maximum single repetition (1RM), rest, then perform your (6RM). You will nd that as the workout goes on your 6RM will increase, add weight as needed. The rest period is 3-10 minutes between sets; however, I have included supersets to keep you moving and working to maximize your time.