Harms Farms
There is an inverse relationship between volume and intensity. When volume is up, intensity goes down and vice versa.
With this cycle we are going to push the intensity. When I say intensity, I mean a higher percentage max weights in your lower rep ranges. Intensity is not an emotional response or how hard you worked. It's how much you were able to lift in relation to your maximal strength in that lift.
I'm going to maintain training volume without affecting intensity is by introducing Blood Flow Restricted training. We can reap the benefits of training volume with much lighter loads using BFR. Head to the feed for a link to my BFR training guide.
The next 6 weeks will be fun with clusters, lower reps in compounds, intensity in accessory movements with heavier weights and shorter rest periods, and BFR.
6 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
2 Rounds 30s Jump Rope/Pogo Hop 90/90 Hip Switch + Lift :30 Feet Elevated Glute Bridge 6 Pillar to Plank Press-Up 10y Spiderman Crawls W/ Elbow To Drop 10y Knee Hug To Horizontal Lunge Twist
B1
Banded Hamstring Curl
4 x 15
B2
Glute Bridge
3 x 15
B3
Russian KB Swing
3 x 15
C
DB Walking Lunge
3 x 20
D1
Back Squat
5 x 1 @ 85 %
D2
Pull-Up
5 x 5
D3
RPR Hips
1 x 0:30
E1
Bent Over Rear Delt Fly
3 x 20
E2
Single Leg Calf Raise
3 x 10
Prep
A
2 Rounds 5 Scap Pull Up 5/e Side Lying T-Spine Rotation 2R / 2L Leg Cradle Lateral Lunge 5 Yoga Push Up
B1
DB Overhead Carry
0:05, 0:10, 0:15
B2
Banded Posterior Hip Mobilization
3 x 30
B3
Bottom of the Dip Hold
0:30, 0:20, 0:10
C
Close Grip Bench Press
5 x 3 @ _ , _ , _ , _ , MAX lb
D
Single Arm DB Bench Press
4 x 10
E
Close Grip Bench Press
10, 8, 5, 3, 3, 3
F
DB Push Press
10, 10, MAX, MAX
G1
Hammer Curl
1 x 0:30
G2
Banded Tricep Pushdown
1 x 0:30
G3
Seated Incline DB Curls
1 x 0:30
G4
Chest Elevated Push Up on Bar
1 x 0:30
A
Assault Bike
1 x 20:00
B
Cool Down 1
1 x 10:00
Warm Up
A
2 Rounds :25 Static Pillar Holds :15 R / :15 L Side Plank w/ Hip Drop 10y Leg Cradle Lunge Twist :30 Active Foot Isometric Hold - Plantar Flexion
B1
2 DB RDL
4 x 10
B2
Banded Good Morning
4 x 20
B3
Quadruped Cat Cow
3 x 0:10
C
Deadlift
1 x 5
D1
Deadlift
5 x 5
D2
Single Arm DB Row
5 x 1
E1
DB Walking Lunge
1 x 0:30
E2
2 DB Rear Foot Elevated Split Squat
1 x 0:30
Prep
A
2 Rounds :20 Body Saw 3 Inch Worm Hands Only 5R / 5L Hurdle Step Forward 5R / 5L Knee Hug to Lunge w/ Twist :30 R / :30 L One Arm Banded Lateral Raise
B1
Bretzel
3 x 0:15
B2
Depth Push Up to Explosive Rebound Up
3 x 3
B3
Banded Vertical Lunge Stretch
3 x 20
C
Press
5 x 3 @ _ , _ , _ , _ , MAX lb
D
Floor Press
5 x 8 @ _ , _ , _ , _ , MAX lb
E1
Parallel Bar Dips
5 x 10
E2
DB Lateral Raise
5 x 20
A1
4-Way Dead Bug
1 x 1:00
A2
Ab Wheel
3 x 15
A3
Side Plank
_ , 0:30, 0:30
B1
KB swings
5 x 30
B2
Bear Crawl w/ KB Push
5 x 15
C1
DB Shrug
3 x 8
C2
DB Bicep Curls
3 x 8
Chris Harms
Minor League Strength and Conditioning Coach for San Francisco Giants
