Combines max effort days, dynamic effort days, and accessory work to improve all aspects of strength.
Implementation:
- Max Effort Days: Rotate exercises every 2-3 weeks to avoid plateaus (e.g., box squats, board presses).
- Dynamic Effort Days: Use bands or chains to increase resistance at the top of the lift.
- Accessory Work: Tailor to individual weaknesses, focusing on the posterior chain, core, and stabilizing muscles.
Weekly Schedule:
- Max Effort Lower Body:
- Main Lift (e.g., Box Squat): Work up to a 1-3RM
- Accessory: Good Mornings (3 sets x 8 reps), Leg Curls (3 sets x 10 reps)
- Max Effort Upper Body:
- Main Lift (e.g., Board Bench Press): Work up to a 1-3RM
- Accessory: Dumbbell Shoulder Press (3 sets x 8 reps), Tricep Dips (3 sets x max reps)
- Dynamic Effort Lower Body:
- Squat with bands: 8×2 @ 50-60%
- Accessory: Lunges (3 sets x 10 reps each leg), Hanging Leg Raises (3 sets x 15 reps)
- Dynamic Effort Upper Body:
- Bench Press with bands: 8×3 @ 50-60%
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