February 9 - March 1, 2015

Below is the program for the next  3 weeks.  Here is the link if you wish to download and save.
https://drive.google.com/file/d/0B6DRvScrz3vPNTM4bUVLN3l5Wm8/view?usp=sharing
or you can also click here to be taken to the document 

This is a very general approach and things will pick up some speed after the reading break is over.

As always if you have not been lifting or training then start slow and adjust the reps to higher volume amounts.  For example the prescribed 5-3-1 would become 10-8-6 for inexperienced lifters.  The program itself can remain the same

Always strive for perfection in movements and only lift what you are capable of doing with good technique.

Program Prescription

Programming is prescribed in a 2 on 1 off 2 on 2 off style for training and rest days.  You will not injure yourself training 5 in a row but it is not optimal and will not yield the best results.  Please do not combine days if you miss a training day.

Lifting Parameters

Athletes will need to find 5, 3 and 1 RM depending on the specifics of the day. 

Week 1 find a 5 RM

Week 2 find a 3 RM (when approximating the load to attempt use general guide of between 5 lbs – 10 lbs increases from the 5 RM weight of the previous week).

Week 3 find a 1 RM (when approximating the load to attempt use general guide of between 5 lbs – 10 lbs increases from the 5 RM weight of the previous week).

Conditioning elements will remain the same for 3 weeks

For 5 RM days
- Utilize a 15 minute time frame to find a 5 RM. 
- Rest time between sets of 5 RM attempts must be 1:30 - 2 min in duration once the movement approaches the failure point.
- Rest times can be shorter in the initial specific warm up phases of testing with rest being taken as needed
- Failure occurs at the point of technical breakdown or inability to move the weight.  The last successful weight lifted within the 15 minute time frame will be utilized as your 5 RM

- Max 2 failed attempts on a weight

For 3 RM days
- Utilize a 15 minute time frame to find a 3 RM. 
- Rest time between sets of 3 RM attempts must be 2-3 min in duration once the movement approaches the failure point.
- Rest times can be shorter in the initial specific warm up phases of testing with rest being taken as needed
- Failure occurs at the point of technical breakdown or inability to move the weight.  The last successful weight lifted within the 15 minute time frame will be utilized as your 3 RM
- Max 2 failed attempts on a weight

For 1 RM days
- Utilize 20 minute time frame to find a 1 RM
- Rest time between sets of 1 RM attempts must be 3-4 min in duration once the movement approaches the failure point.
- Rest times can be shorter in the initial specific warm up phases of testing with rest being taken as needed
- Failure occurs at the point of technical breakdown or inability to move the weight.  The last successful weight lifted within the 20 minute time frame will be utilized as your 1 RM

- Max 2 failed attempts on a weight

Day 1

Lift (As per parameters listed above)

Squat

Conditioning

15 – 10 – 5

Thrusters

Box Jumps (24/20)

Day 2

Lift (As per parameters listed above)

Bench Press

Conditioning

AMRAP 10 Minutes

5 Pull Ups

10 Push Ups

15 Sit Ups

Day 3 OFF DAY

- You can work on mobility and weightless tech only

Day 4

Lift (As per parameters listed above)

Deadlift

Conditioning

3 rounds

500 m row

AMRAP Dips

Rest 2 minutes

Day 5

Lift (As per parameters listed above)

Overhead Press

Conditioning

10 – 1 Ladder

KBS (55/35)

Burpees

Day 6 ACTIVE RECOVERY DAY

- You can do some light moving and some short duration cardiovascular work at low intensity

- Speed and agility work days (ladders, dots, pylon drills)

- You can also incorporate some core development work

Day 7 OFF DAY

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