1) Dynamic Warm-up
2) Primary Exercise: Work up to 1-3 heavy singles
3) Remove 10-15% of weight and perform 3-4 sets of 2-4 reps
4) OPTIONAL: Single-limb exercise, 2-3 sets of 5-8 reps
5) Ab, Postural, or Grip exercise
6) Cool Down
Here's a sample training day for back squats,
1) Dynamic Warm-UpYou can try this workout or create your own. Experiment with the template and find out what you respond to best.2) Back Squat
- Stretch: Hip flexors, piriformis, pecs
- Mobility: Ankles, upper back
- Multi-joint Drills: Pull-throughs, wall slides
- 100 x 6, 135 x 3, 155 x 1,
175 x 1, 185 x 1, 200 x 1, 200 x 13) Perform 4 sets of 3 @ 175lbs
4) Lunge or Press Variation: 2 x 6
5) Plank Variation: 3 x 20s
6) Cool Down
- Stretch hip flexors and quads
- Light unilateral farmer's walk: 2 minutes each hand
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