Strength Con. Programmering ~ No Excuses Strength & Conditioning Centre

StrengthCon.
Program

MEI & JUNI 2022

Build Up
StrengthCon. TRAINING

Specific warming-up

Warm-ups can be split into two categories: General, getting warm and specific, which is warming up for the exact training movements.

top set

Most intensive set with the heaviest load, most of the time performed with a primary exercise.

back-off sets

Back-off sets are additional sets of your primary muscle group or exercise for the day, but with lower intensity. Back-off sets focus on providing additional rep work on those same muscles groups without the intensity of your top set.

accessory work set

Accessory exercises incorporate one or more of the muscles used in the primary lift of the day.

How to prepare for a heavy or 1 RM?

Here are soms specific guidelines for how to reach your top set or goal. Have a goal in mind for your top set weight. Don’t waste energy on the way up. Take shorters rests between earlier sets and add time as the weight gets heavier.

Video afspelen

Working sets: What is a Top and a Back-Off set?

Even 1 top set can be enough to get big results. Back off sets are great for adding some volume/reps and to work at technique

HOW IT WORKS IS SO SIMPLE

TRAINING BASED ON YOUR 1 RM

The intensity (percentage) and the number of repetitions are shown schematically in the strength pyramid mentioned below.

FOLLOW THE PROGRAM

Tuesday, Thursday & Sunday we focus on SBD (Squat, Bench, Deadlift)/Powerlifting also called the ''slow'' lifts. On Saturday we focus on the ''fast lifts': Weightlifting (Clean & Jerk, Snatch) and working with Strongman odd objects like a log, stones and a axle bar.

log your results

Download the Sport Bit App and track your results at 'Fitprofiel'. Use the 'Calculator' to calculate your numbers.

Follow the Strength Con. classes

Dinsdag: 16.15 – 17.00 uur
Donderdag: 16.15 – 17.00 uur
Zaterdag: 11.15 – 12.00 uur
Zondag: 09.45-10.30 uur

Tuesday: 16.15 – 17.00 PM
Thursday: 16.15 – 17.00 PM
Saturday: 11.15 – 12.00 AM
Sunday: 09.45-10.30 AM

Weeknummer	Maandag	Programmering	Dinsdag	Donderdag	Zaterdag	Zondag

Week 1	2-5-2022	3 x 6 reps top set @ 80 %	Squat + Front squat	Bench + Small Grip Bench	Deadlift of Snatch + Log Viper	Squat + Front squat

Week 2	9-5-2022	4 x 5 reps top set @ 85 %	Bench + Wobble Bench	Deadlift + Asymmetric Deadlift	Squat of Clean & Jerk + Monster Dumbell Jerk	Bench + Wobble Bench

Week 3	16-5-2022	4 x 3 reps top set @ 90 %	Deadlift (Competition Style)	Squat (Competition Style)	Bench of Snatch (Competition Style) + One Motion Stones	Deadlift (Competition Style)

Week 4	23-5-2022	4 x 5 reps top set @ 85 %	Squat + Paused Squat	Bench +Paused Squat	Deadlift of Clean & Jerk + Axle Belt Clean & Press	Squat + Paused Squat

Week 5	30-5-2022	4 x 3 reps top set @ 90%	Bench + Resistance Bands	Deadlift + Resistance Bands	Squat of Snatch + Stone to Chest	Bench + Resistance Bands

Week 6	6-6-2022	4 x 2 reps top set @ 95 %	Deadlift + Chains	Squat + Chains	Bench of Clean & Jerk + Log Press Away	Deadlift + Chains

Week 7	13-6-2022	3 x 1 reps top set @ 95%	Squat + Partial	Bench + Partial	Deadlift of Snatch + One Motion Axle Clean & Press	Squat + Partial

Week 8	20-6-2022	3 x 1 reps top set @ 100%	Bench (Competition Style)	Deadlift (Competition Style)	Squat of Snatch (competition style) + Clean & Jerk	Bench (Competition Style)