Orion Strength

Functional Fitness, Personal Training, Strength & Conditioning, Field Sports, Bodybuilding, General Fitness
Coach
Elliott Schackne

Welcome 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!

Features
7 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 3-week program
Sunday
PHASE 9 - Accumulation 5: Week 1 Day 1

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

Monday
PHASE 9 - Accumulation 5: Week 1 Day 2

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

Tuesday
PHASE 9 - Accumulation 5: Week 1 Day 3

AEROBIC WORK

A

25-30 minutes Cardio of choice Keep heart rate between 140-150 BPM

Wednesday
PHASE 9 - Accumulation 5: Week 1 Day 4

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

Thursday
PHASE 9 - Accumulation 5: Week 1 Day 5

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

Friday
PHASE 9 - Accumulation 5: Week 1 Day 6

AEROBIC WORK

A

25-30 minutes Cardio of choice Keep heart rate between 140-150 BPM

Saturday
PHASE 9 - Accumulation 5: Week 2 Day 7

REST DAY

A

PHASE 9 - Accumulation 5