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PROGRAM INSTRUCTIONS

Below you will find your program. Each exercise has a breakdown of the movement using a written description and an exercise tutorial video for you to follow

First warm up by following the prescribed Warm Up Routine eg. Core Activation Routine below

Once the Warm Up Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

For squats for example start with 10 x body weight squats x 2, then start the loading process. Perform 8 reps on an empty barbell, 5 reps on the next increment, 3 on the next and single reps for every set until you reach your working weight, which you will then perform the prescribed amount of reps and sets. A very general way of calculating your increment increases is to calculate 10% of your working weight and that number is your weight increment increases.

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Bench Press x 5 reps, rest 3 minutes, then go to A2 – Row x 5 reps, rest 3 minutes, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on. Continue to follow the sequence of letters

Let’s get strong!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 5 x Single Leg Crunches with 5 second hold (each side)

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Single Leg Glute Bridges (each leg)
B 25 x Clams (each leg)

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 5 x Single Leg Crunches with 5 second hold (each side)

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Single Leg Glute Bridges (each leg)
B 25 x Clams (each leg)

EXERCISE

A CONVENTIONAL DEADLIFT

  1. Walk up to the bar until the bar an inch away from the shins

  2. Line the bar up to the mid foot

  3. Bend at the hips and grab the bar

  4. Take a big breath in

  5. Sit into position and pull the shoulder blades down towards into the back pockets at the same

  6. Knees out, shins back, and push the world away

WHAT WEIGHT DO I USE?

On your 2 sets of Conventional Deadlifts, work up to a weight on set 1 with an RPE of 7, and then increase the weight and end with set 2 with an RPE of 8. The weight of set 2 will be the weight you input for your Load Calculator in Program 1.

RPE stands for Rate of Perceived Exertion and is a system used to grade your working intensity. The level of intensity is given a score between 1-10 where 1 is almost effortless and 10 is the maximum possible effort. Usually an RPE of 10 should be reserved for competition so in our training it is most effective to be working between RPE 7-9 as this is generally challenging enough to elicit a positive adaptation yet not quite working to our absolute limit which can be a high risk of technical breakdown and therefore a high risk of injury.

During the testing week it is important test our ability with an intensity high enough to be able to determine the appropriate loads for the remainder of the program. In the main exercises I have prescribed multiple sets to prepare the body for the final set of 5 reps at an RPE of 8 to help best determine the perfect numbers for each session of the 16 week peaking program.

SETS

2

REPS

5

REST

5 MIN

EXERCISE

B SNATCH GRIP BACK EXTENSION

  1. Set up in the machine so the pelvis is above the padding
  2. Hold on to barbell with a snatch grip (wide grip)
  3. Hinge at the hips
  4. Lower the weight under control to a full stretch position
  5. Push against the pad behind the back of the calves until the body is fully extended
  6. Tuck the chin at the lockout (to avoid excessive extension)

SETS

3

REPS

8

REST

2 MIN

RPE

7

EXERCISE

C SINGLE LEG STANDING CALF RAISE

  1. Stand with one leg on a raised secure platform on the ball of the foot with the heel extended off the edge

  2. Place one hand on support for balance

  3. Load the movement by holding a dumbbell on the same side as the working calf

  4. Lower the heel on the working leg under control to a full stretch position

  5. Pushing through the ball of the foot, raise the heel as high as possible

SETS

2

REPS

12 (each leg)

REST

90 SEC

RPE

7

A | CONVENTIONAL DEADLIFT

SETS: 2
REPS: 5
REST: 5 MINUTES

WHAT WEIGHT DO I USE?

On your 2 sets of Conventional Deadlifts, work up to a weight on set 1 with an RPE of 7, and then increase the weight and end with set 2 with an RPE of 8. The weight of set 2 will be the weight you input for your Load Calculator in Program 1.

RPE stands for Rate of Perceived Exertion and is a system used to grade your working intensity. The level of intensity is given a score between 1-10 where 1 is almost effortless and 10 is the maximum possible effort. Usually an RPE of 10 should be reserved for competition so in our training it is most effective to be working between RPE 7-9 as this is generally challenging enough to elicit a positive adaptation yet not quite working to our absolute limit which can be a high risk of technical breakdown and therefore a high risk of injury.

During the testing week it is important test our ability with an intensity high enough to be able to determine the appropriate loads for the remainder of the program. In the main exercises I have prescribed multiple sets to prepare the body for the final set of 5 reps at an RPE of 8 to help best determine the perfect numbers for each session of the 16 week peaking program.

HOW TO

  1. Walk up to the bar until the bar an inch away from the shins

  2. Line the bar up to the mid foot

  3. Bend at the hips and grab the bar

  4. Take a big breath in

  5. Sit into position and pull the shoulder blades down towards into the back pockets at the same

  6. Knees out, shins back, push the world away

B | SNATCH GRIP BACK EXTENSION

SETS: 3
REPS: 8
REST: 2 MINUTES
RPE: 7

HOW TO

  1. Set up in the machine so the pelvis is above the padding
  2. Hold on to barbell with a snatch grip (wide grip)
  3. Hinge at the hips
  4. Lower the weight under control to a full stretch position
  5. Push against the pad behind the back of the calves until the body is fully extended
  6. Tuck the chin at the lockout (to avoid excessive extension)

C | SINGLE LEG STANDING CALF RAISE

SETS: 2
REPS: 12 (each leg)
REST: 90 SECONDS
RPE: 7

HOW TO

  1. Stand with one leg on a raised secure platform on the ball of the foot with the heel extended off the edge

  2. Place one hand on support for balance

  3. Load the movement by holding a dumbbell on the same side as the working calf

  4. Lower the heel on the working leg under control to a full stretch position

  5. Pushing through the ball of the foot, raise the heel as high as possible

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