Orion Strength
Functional Fitness, Personal Training, Strength & Conditioning, Field Sports, Bodybuilding, General FitnessWelcome to the next Accumulation phase. The rep ranges here will be a Pyramid.
Set 1 - 8 reps
Set 2 - 6 reps
Set 3 - 4 reps
Set 4 - 6 reps
Set 5 - 8 reps
As the reps decrease with the first 3 sets, you should be able to INCREASE the weight each time (about 5%). And then on the way back up, use the same weights from your first sets of 6 and 8.
This phase is also utilizing PAUSES in the disadvantageous positions. This means you’ll be pausing where it’s HARDEST, like in the bottom of a squat.
Why are we doing this?
- Removes help from momentum and elastic energy
- Improves positional strength
- Recruits more motor units
You’ll see this indicated by the second number in the tempo: [32X0]
3 seconds on the negative (eccentric)
2-second pause
X = explosive on the concentric
No pause at the finish
The other new technique we’ll be using is Drop Sets and Double Drop Sets. After the prescribed reps, drop the weights, pick up lighter ones, and immediately perform another set of those reps. If it’s a Double Drop Set, you’ll repeat that process one more time with even lighter weights.
This technique is tough. Be prepared to muster up your fortitude and buckle in for a challenge.
Post questions and comments on the Team Feed.
Good luck, have fun, and get STRONGER!
Features7 sessions per week
Must use App app to view and log training
Program Training
A1
Close Grip Bench Press
8, 6, 4, 6, 8
A2
Chin Up - neutral grip
8, 6, 4, 6, 8
B1
30 Degree Incline DB Bench Press - neutral grip
4 x 10
B2
30 Degree Prone BB Row - pronated
4 x 10
C1
DB Fly
3 x 12
C2
Rope Sled Pull
3 x 50
A
Back Squat
8, 6, 4, 6, 8
B1
Split Squat - BB on back
4 x 8
B2
Wide Grip RDL
4 x 8
C1
DB Squat - heels elevated
3 x 10
C2
Back Extension - Horizontal
3 x 10
AEROBIC WORK
A
25-30 minutes Cardio of choice Keep heart rate between 140-150 BPM
A1
Seated Overhead Press
8, 6, 4, 6, 8
A2
Inverted Row
5 x 8
B1
1 1/4 DB Bench Press
4 x 10
B2
45 degree Incline Curl - supinated
3 x 10
C1
Seated DB Cuban Press
3 x 12
C2
60 degree Incline Lateral Raise - prone
3 x 12
A
Snatch Grip Deadlift
5 x 6
B
Drop Lunge
4 x 8
C1
Seated Calf Raise
4 x 15
C2
AB ROLLOUT - barbell
4 x 10
AEROBIC WORK
A
25-30 minutes Cardio of choice Keep heart rate between 140-150 BPM
REST DAY
A
