One week of training available for 1 year.

Some explanations to understand before starting this program.

“Superset” means to do two or more exercises back to back, with breaks specified after each exercise. In a superset you will alternate between exercises, doing one set of each exercise before going back to the first exercise again.

Explanation of "tempo":

Example 1: Squat 2-1-X-1. This tells us what kind of speed we want in the different phases/positions of a squat (from start to finish of the movement). In the case of this squat, we want to use two seconds on the way down (2), one second in the bottom position (1), maximum speed to back to the top (X), and one second brake at the top before starting the next repetition (1). 

Example 2: Shoulderpress X-1-2-1. In this exercise we will start by pushing the dumbells with maximum speed from the starting position and all the way to the top (X), hold for one second at the top position (1), use two seconds on the way down (2), and holding for one second at the bottom/starting position before starting the next repetition (1)

Explanation of "RIR" load:

“RIR” is short for “repetitions in reserve”, and is a way of measuring perceived intensity in strenght training. Let’s say you are going to do ten repetitions of 70kg in bench press. When finished, you feel that you could have done three more repetitions with good technique. In other words, you have three repetitions “in reserve”