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 LOW BAR BACK SQUAT
- Grab the bar as close as your shoulder mobility allow
- Place the bar in the low bar position on the shelf created by the rear deltoids
- Pull the elbows back and pull the shoulder blades down towards the back pockets
- Walk the weight out in 3 steps
- Stand in your comfortable stance width with your feet pointing slightly outwards
- Look straight ahead take a big breath and hold it
- Lower the weight by spreading the floor pushing the knees out in the same direction as the toes
- Squat as deep as your mobility allows while maintaining neutral spine
- Stand back up to the start position and exhale
WHAT WEIGHT DO I USE?
On your 2 sets of Low Bar Back Squats, 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
B1 PAUSED HIGH BAR BACK SQUAT
- Grab the bar and hold it as close as your shoulder mobility allow
- Place the bar in the high bar position resting on the upper trapezius
- Pull the elbows back and pull the shoulder blades down towards the back pockets
- Walk the weight out in 3 steps
- Stand in your comfortable stance width with your feet pointing slightly outwards
- Look straight ahead take a big breath and hold it
- Lower the weight by spreading the floor pushing the knees out in the same direction as the toes
- Squat as deep as your mobility allows while maintaining neutral spine and pause for prescribed time in this bottom position
- Stand back up to the start position and exhale
SETS
3
REPS
5
REST
2-3 MIN
RPE
7
EXERCISE
B2 LYING HAMSTRING CURL
- Lay down on leg curl machine and set up pad comfortably on the back of the ankles
- Point toes to prescribed direction to target different parts of the hamstring
- Squeeze weight up to the back of the legs
- Lower weight under control back to the full stretch position
SETS
3
REPS
5
REST
2-3 MIN
RPE
7
EXERCISE
C SEATED CALF RAISE
- Sitting comfortably with the balls of the feet resting on the platform
- Lower heels under control to a full stretch position
- Raise heels as high as possible by pushing through the balls of the feet
SETS
2
REPS
12
REST
90 SEC
RPE
7
A LOW BAR BACK SQUAT
SETS: 2
REPS: 5
REST: 5 MINUTES
WHAT WEIGHT DO I USE?
On your 2 sets of Low Bar Back Squats, 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
- Grab the bar as close as your shoulder mobility allow
- Place the bar in the low bar position on the shelf created by the rear deltoids
- Pull the elbows back and pull the shoulder blades down towards the back pockets
- Walk the weight out in 3 steps
- Stand in your comfortable stance width with your feet pointing slightly outwards
- Look straight ahead take a big breath and hold it
- Lower the weight by spreading the floor pushing the knees out in the same direction as the toes
- Squat as deep as your mobility allows while maintaining neutral spine
- Stand back up to the start position and exhale
B1 PAUSED HIGH BAR BACK SQUAT
SETS: 3
REPS: 5
REST: 2-3 MINUTES
RPE: 7
HOW TO
- Grab the bar and hold it as close as your shoulder mobility allow
- Place the bar in the high bar position resting on the upper trapezius
- Pull the elbows back and pull the shoulder blades down towards the back pockets
- Walk the weight out in 3 steps
- Stand in your comfortable stance width with your feet pointing slightly outwards
- Look straight ahead take a big breath and hold it
- Lower the weight by spreading the floor pushing the knees out in the same direction as the toes
- Squat as deep as your mobility allows while maintaining neutral spine and pause for prescribed time in this bottom position
- Stand back up to the start position and exhale
B2 LYING HAMSTRING CURL
SETS: 3
REPS: 5
REST: 2-3 MINUTES
RPE: 7
HOW TO
- Lay down on leg curl machine and set up pad comfortably on the back of the ankles
- Point toes to prescribed direction to target different parts of the hamstring
- Squeeze weight up to the back of the legs
- Lower weight under control back to the full stretch position
C SEATED CALF RAISE
SETS: 2
REPS: 15
REST: 90 SECONDS
RPE: 7
HOW TO
- Sitting comfortably with the balls of the feet resting on the platform
- Lower heels under control to a full stretch position
- Raise heels as high as possible by pushing through the balls of the feet
