Athlete A
Athlete A
Athlete A
Notes : Put 60% on the bar and an extra 30% on releasers. Do the eccentric as slowly as possible Notes : Put 60% on the bar, squat down to 90 degrees. Hold for 5 seconds and explode up (from
and the concentric as fast as possible. Rest 20 seconds between reps. that position).
Notes : Put 50% on the bar, squat down to 100 degrees and hold the position for 20-30 seconds. Notes : Put 50% on the bar, perform 5 explosive reps. Fast down, big rebound, fast up.
ACTIVATION/PREPARATION
Bench series… B1 – B4 are a complex, do a set of each (with rest) before starting the next round.
Warm up with regular bench before starting the complex.
Notes : Put 60% on the bar and an extra 30% on releasers. Do the eccentric as slowly as possible Notes : Put 60% on the bar, lower down to 10cm from chest. Hold for 5 seconds and explode up
and the concentric as fast as possible. Rest 20 seconds between reps. (from that position).
Notes : Put 50% on the bar, squat down to 100 degrees and hold the position for 20-30 seconds. Notes : Put 50% on the bar, perform 5 explosive reps. Fast down, big bounce (you can even put a
rolled up towel on your chest), fast up.
C. Push press
Sets 3 Tempo/Method Explosive
REPS 3 REST PERIOD 2-3 MIN
Notes :
ACTIVATION/PREPARATION
A1, A2 & A3 are a complex (with rest)
Notes :
ACTIVATION/PREPARATION
B1, B2& B3 are a complex (with rest)
ACTIVATION/PREPARATION
High knees (max frequency) 2 x 20m
High knees (long strides) 2 x 20m
Heels to glutes 2 x 20m
“A” skip 2 x 20m
Hurdle jumps 3 x 5
Broad/long jumps 3 x 5
ACTIVATION/PREPARATION
Notes : Use a bar weight of 80-85% and 20-25% on releasers. Lower as slowly as possible. Rest Notes : Use 80-85% on the bar. Do as many solid reps as possible.
20-30 sec between reps.
Notes : Use a bar weight of 80-85% and 20-25% on releasers. Lower as slowly as possible. Rest Notes : Use 80-85% on the bar. Do as many solid reps as possible.
20-30 sec between reps.
ABOUT CHRIS
Christian Thibaudeau: has been Book of Training Secrets, Theory
involved in the business of training and Application of Modern Strength
for over the last 20 years. During and Power Methods, High Threshold
this period, he worked with athletes Muscle Building). He also co-wrote
from 28 different sports. He has the book Maximum Muscle Bible
been “Head Strength Coach” for (2017) with Paul Carter. Christian is
the Central Institute for Human also a senior author and head writer
Performance (official center of for the E-Magazine T-Nation. His
the St. Louis Blues). His work articles are read by over 200,000
method enabled him to lead several people every week. As a lecturer, he
successful athletes in a multitude has given conferences and seminars
of different disciplines. Christian around the world, to audiences
is a prolific writer with three books ranging from amateur athletes to
published, each of which translated health professionals and coaches of
into three languages (The Black all types.
Christian
Popularized the behind Christian Thibaudeau’s
Neurotyping System. The bottom line
Neurotyping System is simple: you are more likely to train
hard, be focused, and stay motivated
Neural optimization supersedes if you like the type of training you
hormonal optimization because the are doing. The training that goes
neural response affects the hormonal against your nature causes a higher
response. This is essentially the stress response that hinders optimal
founding principle and inspiration progression.