BUILD YOUR STRENGTH FAST! Using proven scientific principals to enhance your results and achieve your goals.
This 5x5 program 8 week strength training program targeted at using percentages of 1RM to set the weights that should be lifted. If you do not know your 1Rm complete a 1RM assessment. Best results for this program consist of reassessing your 1RM at week 3 (built into the program) and adjusting the RM% you are lifting from after the de-load week.
I have used this technique in the past with Olympic track cyclist and have seen amazing results in strength increase. Building your strength and muscle morphology will provide you with an enhanced capacity in which you can develop power, making you a faster, stronger and more robust athlete then before.
Enjoy
Prep
A
Prep 1
Complete Two Rotations of below: Fire Hydrants x 8 each side Squat Good Mornings x 8 Deep Squat with Shoulder Rotations x 8 each side Then Complete Two Rotations of Below Activation Exercises: Single leg Hip thrusts x 8 each leg Rear Foot Elevated Split Squat x 6 each leg Dead bug x 6 each side
B
Front Squat
5, 5, 5, 5, MAX @ 55, 65, 75, 85, 75 %
C
Barbell RDL
5, 5, 5, 5, MAX @ 55, 65, 75, 85, 75 %
D
Bench Press
5, 5, 5, 5, MAX @ 55, 65, 75, 85, 75 %
E1
Pallof Press
3 x 16
E2
Dip Bar Leg Raises
3 x 8
Prep
A
Prep 1
Complete Two Rotations of below: Fire Hydrants x 8 each side Squat Good Mornings x 8 Deep Squat with Shoulder Rotations x 8 each side Then Complete Two Rotations of Below Activation Exercises: Single leg Hip thrusts x 8 each leg Double leg pogos x 10 Barbell Shrug jumps x 5
B
Power Clean
5 x 5 @ 55, 65, 75, 85, 75 %
C
Deadlift
5, 5, 5, 5, MAX @ 55, 65, 75, 85, 75 %
D
Bench Pull
5, 5, 5, 5, MAX @ 55, 65, 75, 85, 75 %
E1
Renegade Row
3 x 16
E2
Barbell Roll Outs
3 x 8
Prep
A
Prep 1
Complete Two Rotations of below: Fire Hydrants x 8 each side Squat Good Mornings x 8 Deep Squat with Shoulder Rotations x 8 each side Then Complete Two Rotations of Below Activation Exercises: Single leg Hip thrusts x 8 each leg Double leg pogos x 10 Barbell Shrug jumps x 5
B
Hang Snatch
5, 5, 5, 5, MAX @ 55, 65, 75, 85, 75 %
C
Back Squat
5, 5, 5, 5, MAX @ 55, 65, 75, 85, 75 %
D
Barbell Overhead Press
5, 5, 5, 5, MAX @ 55, 65, 75, 85, 75 %
E
Chin-Up
0, 44.09, 33.07, 22.05, 11.02
Over 15 years experience in strength and conditioning and elite sport. Working in Rugby Union, Track and Road Cycling, Netball and the Australian Winter Olympic team