HARDBODY ATHLETE ADULT PROGRAM: New Block 01/09/23
Dates: January 9th – January 27th
Macrocycle: Absolute Strength 1
Mesocycle: Accumulation 2
The A series within this program calls for the completion of 8 repetitions for every set. You should use step loading creating a 10% intensity spread from set 1 to set 6. Start with a load that is 10% lower than your predicted 8RM, then increase the load gradually from set to set so that you peak at your predicted 8RM on the final set.
If you fail to complete all 6 sets of 8 repetitions, do not change the weight for the next training session. And aim for achieving the 8 repetitions for all 6 sets. If you are successful in completing all 6 sets of 8 repetitions, you should use a starting weight that is 2% higher than the last session.
In the Upper Body 1 A Series there is an isometric method that consists of three two-second concentric pauses on the incline press. Concentric pauses help increase strength through greater intra-muscular tension. Isometric pauses have a strength carryover 10-15% above and below the point of the pause, so it is imperative to complete the pauses in the correct positions to have the greatest strength increase throughout the full range of motion. To perform this exercise you will complete the eccentric as normal and then during the concentric the first pause will be when you reach the bottom quarter of the movement, the second pause will be mid-way through the movement and the final pause will be at the top quarter of the movement. We recommend you start this exercise with a load of 70% 1RM, then increase the load depending on how challenging you found the set.
In the Lower Body 1 B series you have Isometric to Exhaustion on the Quad Squat. To set-up for this exercise, place the barbell on the safety pins that are set-up to your mid-point and hold that position isometrically until failure. We recommend a load between 70-80% of 1RM and the isometric hold needs to be at least 20 sec and a maximum of 40 sec. Adjust the load if needed to be within that range.
In the Upper Body 2 B Series you have the Rest-Pause x 2 method on the 45* incline press. To complete the rest-pause method, start with your repetition maximum for the prescribed number of repetitions. After you have completed the prescribed reps, rest 10-15 sec then complete as many reps as possible with the same weight, then rest for another 10-15 sec and then complete as many reps as possible again. You should aim for 2-5 reps after the pause.
In the Upper Body 2 on the Powell Raise there is a concentric pause at the midpoint. To perform this exercise, complete the eccentric as normal and then during the concentric perform an isometric pause for 2 seconds at the midpoint (when the dumbbell is in front of your eyes, then after the 2 second pause, finish the rest of the concentric.
In the Lower Body 2 on the Leg Curl there is also a concentric pause at the midpoint. To perform the exercise, pause midway through the concentric for two seconds and then finish the concentric and complete the eccentric as normal.
Remember: Having an actual plan to follow that follows the principles of training will allow for far more success than stringing together random workouts. Time and energy are precious, stop wasting the time and energy you spend in the gym and train with purpose. We can help you.