Orion Strength
Functional Fitness, Personal Training, General Fitness, Multi-sport, Strength & Conditioning, BodybuildingWelcome to the next Accumulation phase, where the reps are relatively higher than the previous phase, but still lower than that last Accumulation phase. We are working closer and closer to those 1 and 2 rep maxes.
This phase implements a technique called Wave Loading. You’ll see in the “A” series, 6 sets. 5,4,3,5,4,3. It is a really cool plateau-buster, and here’s how it works.
Warm up to your 5RM for that movement (at the correct tempo, of course). The next set is only 4 reps, so the weight should increase. And the next set is only 3 reps, so the weight should increase again. Now, when you go for the fourth set, which is 5 reps again, you’ll drop the weight back down but you should be able to use something a little heavier than what you used for 5 the first time. The same thing applies as you go for your next set of 4 and the next set of 3. For example, your Back Squats could look like this:
225 x5
245 x4
265 x3
230 x5
250 x4
270 x3
After your nervous system gets exposed to those heavier sets of 4 and 3, it’s ready for that heavier weight again. When you back off to 5 reps, you should be able to hit more than the first time.
Review the video on the main Team page for a refresher on how to read the tempo notation, if necessary.
Features7 sessions per week
Must use App app to view and log training
Program Training
A1
45 Degree Incline Bench Press - close grip
5, 4, 3, 5, 4, 3
A2
Pull-ups
5, 4, 3, 5, 4, 3
B1
Banded DB Bench Press - neutral grip
4 x 7
B2
1-Arm DB Row
4 x 7
C
C
100 Ball Slams Leaderboard instructions: perform as quickly as possible
A
Back Squat
5, 4, 3, 5, 4, 3
B1
Back Extension - Horizontal
4 x 7
B2
Barbell Walking Lunges - glutes
4 x 7
C
Hanging Garhammer Raise
3 x 8
CONDITIONING
A
Assault Bike / Airdyne / Rower / Run 3 Rounds Each round is 4 intervals of: 60 sec. Sprint 3 min. Rest ** Rest 10 minutes between rounds. Leaderboard instructions: record total calories
AEROBIC WORK
B
25-30 minutes Low intensity cardio of choice Keep heart rate at 140-150 BPM
A1
Dip
5, 4, 3, 5, 4, 3
A2
Chin Up - neutral grip
5, 4, 3, 5, 4, 3
B1
Lying DB Tricep Extension
4 x 7
B2
Zottman Curl
4 x 7
C
Seated DB Cuban Press
3 x 8
A
Deadlift
5, 4, 3, 5, 4, 3
B1
Inertia Squat - top third
4 x 7
B2
Glute Ham Raise
4 x 7
C
Jefferson Curls - barbell
3 x 5
CONDITIONING
A
Assault Bike / Airdyne / Rower / Run 3 Rounds Each round is 4 intervals of: 60 sec. Sprint 3 min. Rest ** Rest 10 minutes between rounds. Leaderboard instructions: record total calories
AEROBIC WORK
B
25-30 minutes Low intensity cardio of choice Keep heart rate at 140-150 BPM
REST DAY
A
