StrengthCon.
Program
Find the program here
MEI & JUNI 2022
MEI & JUNI 2022
|
Weeknummer |
Maandag |
Programmering |
Dinsdag |
Donderdag |
Zaterdag |
Zondag |
|
|
Week 1 |
22-08-2022 |
3 x 5 reps top set @ 75 % |
Squat + Front squat |
Bench + Small Grip Bench |
Deadlift of Snatch + Log Viper |
Squat + Front squat |
|
|
Week 2 |
29-08-2022 |
3 x 4 reps top set @ 80 % |
Bench + Wobble Bench |
Deadlift + Asymmetric Deadlift |
Squat of Clean & Jerk + Monster Dumbell Jerk |
Bench + Wobble Bench |
|
|
Week 3 |
05-09-2022 |
3 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 |
12-09-2022 |
4 x 8 reps top set @ 65 % |
Squat + Paused Squat |
Bench +Paused Squat |
Deadlift of Clean & Jerk + Axle Belt Clean & Press |
Squat + Paused Squat |
|
|
Week 5 |
19-09-2022 |
4 x 5 reps top set @ 78% |
Bench + Resistance Bands |
Deadlift + Resistance Bands |
Squat of Snatch + Stone to Chest |
Bench + Resistance Bands |
|
|
Week 6 |
26-09-2022 |
4 x 4 reps top set @ 83 % |
Deadlift + Chains |
Squat + Chains |
Bench of Clean & Jerk + Log Press Away |
Deadlift + Chains |
|
|
Week 7 |
03-10-2022 |
3 x 3 reps top set @ 87% |
Squat + Partial |
Bench + Partial |
Deadlift of Snatch + One Motion Axle Clean & Press |
Squat + Partial |
|
|
Week 8 |
10-10-2022 |
3 x 2 reps top set @ 90% |
Bench (Competition Style) |
Deadlift (Competition Style) |
Squat of Snatch (competition style) + Clean & Jerk |
Bench (Competition Style) |
|
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.
https://www.youtube.com/watch?v=Vx-CCJ6DXVM&list=PLRH2PwdBHmt2oJeUXZg_DVy0IudiLHkLQ
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
https://www.youtube.com/watch?v=x_QoZczX9ts
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
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