Wednesday, March 30, 2016

Athlete Development Phase 4 Semester 2 (Starts May 30)

Here is phase 4 of the program.  This phase will run from May 30 - June 24

*Rest times have moved up to 3 - 3:30 min. between sets for major compound movements. 
*Smaller muscle group accessory work rest times are 2 min.

Phase 4 Semester 2 program available Here

Athlete Development Phase 3 Semester 2(Begins May 2)

Here is phase 3 of the program.  This phase will run from May 2 - May 27

*Rest times have moved up to 3 min. between sets for major compound movements.
*Smaller muscle group accessory work rest times are 2 min.

Phase 3 Semester 2 program available Here

Thursday, March 17, 2016

Athlete Development Phase 2 Semester 2


Here is the next 4 week phase of programming.  If you started following the programming at the start of the semester when it came out you would follow this phase from March 28 - April 29.  Phase 3 Will begin May 2, 2016.


For this phase of programming rest times will be 2-2:30 min. unless otherwise indicated.

Phase 2 Semester 2 program available here

Sunday, February 28, 2016

Athlete Development Phase 1 Semester 2

Here is semester 2's Athlete Development Program.  Similar to semester 1 there will be 4-5 phases and each phase will last a total of 3 weeks.  Please be sure to follow phases in order and for the prescribed amount of time.  Each phase builds on the previous phase and if you want to get the most from your training, this methodical approach, is the way to get there.

Reminders:
- Exercises listed as 1 and 2 with the same letter (eg. A1 and A2) are to be done with no rest between as a super set
- Week 1 is about finding appropriate weights to use for movements
- Week 2 is about starting from those weights and pushing the envelope further and seeing gains
- Week 3 about hitting PR after PR.

- Don't sacrifice technique for intensity!
- Use a training log to keep your loads and numbers straight.  Believe me when I tell you how much it helps to guide your training sessions.

Enjoy and feel free to ask questions when and if you need

Athlete Development Phase 1 Link

General Strength Program Semester 2

Here is the new general strength program for semester 2.  It has 4 phases that are each 4 weeks in duration.  Each phase builds upon the next phase, so no matter when you start the program, please start on phase 1 and follow the appropriate timelines.

Rest times for: 
Phase 1: 1 min rest between sets unless otherwise stated
Phase 2: 2 min rest between sets unless otherwise stated
Phase 3: 2-3 min between sets for major compound movements unless otherwise stated
Phase 4: 3 minutes per set for major compound movements unless otherwise stated

Reminders:
- Exercises listed as 1 and 2 with the same letter (eg. A1 and A2) are to be done with no rest between as a super set
- Week 1 is about finding appropriate weights to use for movements
- Week 2 about starting from those weights and trying to move up
- Week 3 pushing the envelope further and seeing gains
- Week 4 about hitting PR after PR.

- Don't sacrifice technique for intensity!
- Use a training log to keep your loads and numbers straight.  Beleive me when I tell you how much it helps to guide your sessions.

Enjoy and feel free to ask questions when and if you need

General Strength Program Link

Thursday, February 25, 2016

New Programs up Monday Feb 29

Hi Everyone,
Sorry for the delay on these.  New programs will be up for Monday February 29th.  There will be both Athlete Development and Generalized Strength Programs available.

The General Strength programs will be set with all 4 phases available to view when the program goes up.  Please ensure that you follow the training phases in order and don't jump ahead in the program.

The Athlete Development will be posted as phases are developed as we are expecting some new equipment additions to be coming in over the next few weeks and would like to incorporate those pieces into programming.  Without an indication as to when they will arrive it is tough to program ahead.

More info to come but just wanted to give you all a heads up.  Any questions, fire me an email
Thanks
Cory G