Athletic en Bloc2 8g0j0y
Athletic en Bloc2 8g0j0y
Athletic en Bloc2 8g0j0y
Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets 8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session. means that you do not increase the weight at the next session.
C. Pendlay row
Sets 6 Tempo/Method 3010
REPS 5 REST PERIOD 3-4 MIN
Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session.
1. LOADED STRETCHING
You go down to the lowest position you can reach for each exercise. When
you are in the position and are holding the dumbbells (or body weight).
When you are in that position you try to “pull with gravity” during the
whole set. This means trying to exaggerate the stretch (for example in a
DB bench press you pull down with the upper back).
A. Split squat (elevate the front and back leg to allow you to have more
ROM if needed)
B. Hip internal rotation
C. Jefferson curl
D. DB bench press
E. Bar pullover
Note: when you have to perform the exercise for both legs independently,
perform all your sets for one side before doing the next one.
2. CORE WORK
Notes : Notes : Avoid leaning back. Straight as upright as you can and contract the abs as if you were
going to get punched in the stomach.
Notes : Notes : Walk, don’t run. The key is staying as rigid and stable as possible.
ACTIVATION/PREPARATION
Depth jumps 3 x 5 (20-40” box… the height of the box should be 4-5” higher than your maximum vertical)
Depth landing (40-60” box… the height of the box should be 10-12” higher than your max vertical jump) 3 x 5 land at a knee angle of 100 degrees, stick the
landing, hold 2 sec
Vertical jump from static position (squat down to 100 degrees, hold 5 seconds, jump directly from that position) 3 x 5
Notes : Pick the version you are more comfortable with. I favor lifts from the hang or blocks. Notes : Pick the version you are more comfortable with. Power jerk is first option, Behind the neck
Power snatch is first option, power clean is second option, muscle snatch is third option, high pull power jerk is second option, push press is third option, DB push press is fourth option.
is fourth option.
Here we are trying to maximize power. So you certainly want to use fairly heavy weights, but
Here we are trying to maximize power. So you certainly want to use fairly heavy weights, but you want form and explosiveness to stay high. If you get sloppy or slow, it’s too heavy even if you
you want form and explosiveness to stay high. If you get sloppy or slow, it’s too heavy even if you make the lift.
make the lift.
Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets 8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session. means that you do not increase the weight at the next session.
Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session.
1. LOADED STRETCHING
You go down to the lowest position you can reach for each exercise. When
you are in the position and are holding the dumbbells (or body weight).
When you are in that position you try to “pull with gravity” during the
whole set. This means trying to exaggerate the stretch (for example in a
DB bench press you pull down with the upper back).
A. Split squat (elevate the front and back leg to allow you to have more
ROM if needed)
B. Hip internal rotation
C. Jefferson curl
D. DB bench press
E. Bar pullover
Note: when you have to perform the exercise for both legs independently,
perform all your sets for one side before doing the next one.
2. CORE WORK
Notes : Use a variation for which holding 30-60 seconds is challenging Notes : Avoid leaning back. Straight as upright as you can and contract the abs as if you were
going to get punched in the stomach.
Notes : Notes : Walk, don’t run. The key is staying as rigid and stable as possible.
Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets 8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session. means that you do not increase the weight at the next session.
C. Pendlay row
Sets 6 Tempo/Method 3010
REPS 5 REST PERIOD 3-4 MIN
Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session.
1. LOADED STRETCHING
You go down to the lowest position you can reach for each exercise. When
you are in the position and are holding the dumbbells (or body weight).
When you are in that position you try to “pull with gravity” during the
whole set. This means trying to exaggerate the stretch (for example in a
DB bench press you pull down with the upper back).
A. Split squat (elevate the front and back leg to allow you to have more
ROM if needed)
B. Hip internal rotation
C. Jefferson curl
D. DB bench press
E. Bar pullover
Note: when you have to perform the exercise for both legs independently,
perform all your sets for one side before doing the next one.
2. CORE WORK
Notes : Notes : Avoid leaning back. Straight as upright as you can and contract the abs as if you were
going to get punched in the stomach.
Notes : Notes : Walk, don’t run. The key is staying as rigid and stable as possible.
ACTIVATION/PREPARATION
Depth jumps 3 x 5 (20-40” box… the height of the box should be 4-5” higher than your maximum vertical)
Depth landing (40-60” box… the height of the box should be 10-12” higher than your max vertical jump) 3 x 5 land at a knee angle of 100 degrees, stick the
landing, hold 2 sec
Vertical jump from static position (squat down to 100 degrees, hold 5 seconds, jump directly from that position) 3 x 5
Notes : Pick the version you are more comfortable with. I favor lifts from the hang or blocks. Notes : Pick the version you are more comfortable with. Power jerk is first option, Behind the neck
Power snatch is first option, power clean is second option, muscle snatch is third option, high pull power jerk is second option, push press is third option, DB push press is fourth option.
is fourth option.
Here we are trying to maximize power. So you certainly want to use fairly heavy weights, but
Here we are trying to maximize power. So you certainly want to use fairly heavy weights, but you want form and explosiveness to stay high. If you get sloppy or slow, it’s too heavy even if you
you want form and explosiveness to stay high. If you get sloppy or slow, it’s too heavy even if you make the lift.
make the lift.
Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets 8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session. means that you do not increase the weight at the next session.
Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session.
1. LOADED STRETCHING
You go down to the lowest position you can reach for each exercise. When
you are in the position and are holding the dumbbells (or body weight).
When you are in that position you try to “pull with gravity” during the
whole set. This means trying to exaggerate the stretch (for example in a
DB bench press you pull down with the upper back).
A. Split squat (elevate the front and back leg to allow you to have more
ROM if needed)
B. Hip internal rotation
C. Jefferson curl
D. DB bench press
E. Bar pullover
Note: when you have to perform the exercise for both legs independently,
perform all your sets for one side before doing the next one.
2. CORE WORK
Notes : Use a variation for which holding 30-60 seconds is challenging Notes : Avoid leaning back. Straight as upright as you can and contract the abs as if you were
going to get punched in the stomach.
Notes : Notes : Walk, don’t run. The key is staying as rigid and stable as possible.