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!
EXERCISE
A1 STANDING BARBELL PRESS
- Stand with feet roughly hip width apart in a comfortable stable position
- Grip the bar outside shoulder widths so the elbow is directly under the hand with a vertical forearm
- Push the bar directly up and move head slightly back out of the way of the bar path
- Push head through for lockout
- Lower the weight under control moving head back again out of the way of the bar path
WHAT WEIGHT DO I USE?
On your 2 sets of Standing Barbell Press, 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
2-3 MIN
EXERCISE
A2 CHIN UP - NEUTRAL GRIP - BAND ASSISTED IF NECESSARY
- Optional: Set up resistance band in the centre of the chin up bar
- Grab bar using prescribed grip
- Start from a full hang
- Pull body to the bar focusing on pulling the shoulder blades back and down towards the back pockets
- Control the body back down to the full stretch position
SETS
2
REPS
5
REST
2-3 MIN
RPE
7
EXERCISE
B1 INCLINE DUMBBELL PRESS
- Lay comfortably in position on the incline bench
- Hold dumbbells in a neutral position (palms facing each other) for the entire set)
- Start in a full stretch position with the dumbbells touching the shoulders
- Push dumbbells straight up to full lockout
- Control dumbbells back down to full stretch position and repeat
SETS
3
REPS
8
REST
90 SEC
RPE
7
EXERCISE
C SEATED DUMBBELL EXTERNAL ROTATION
- Sit on bench with one leg on the bench and one on the floor in 90 degree position
- Face torso at 45 degree angle looking straight ahead
- Holding light dumbbell
- Keeping your chest up
- Place elbow on knee of leg on bench
- Lower the weight under control
- Externally rotate weight back to start position
SETS
2
REPS
12 (each arm)
REST
90 SEC
RPE
7
A1 | STANDING BARBELL PRESS
SETS: 2
REPS: 5
REST: 2-3 MINUTES
WHAT WEIGHT DO I USE?
On your 2 sets of Standing Barbell Press, 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
- Stand with feet roughly hip width apart in a comfortable stable position
- Grip the bar outside shoulder widths so the elbow is directly under the hand with a vertical forearm
- Push the bar directly up and move head slightly back out of the way of the bar path
- Push head through for lockout
- Lower the weight under control moving head back again out of the way of the bar path
A2 | CHIN UPS – NEUTRAL GRIP – BAND ASSISTED IF NECESSARY
SETS: 2
REPS: 5
REST: 2-3 MINUTES
RPE: 7
HOW TO
- Optional: Set up resistance band in the centre of the chin up bar
- Grab bar using prescribed grip
- Start from a full hang
- Pull body to the bar focusing on pulling the shoulder blades back and down towards the back pockets
- Control the body back down to the full stretch position
B1 | INCLINE DUMBBELL PRESS
SETS: 3
REPS: 8
REST: 90 SEC
RPE: 7
HOW TO
- Lay comfortably in position on the incline bench
- Hold dumbbells in a neutral position (palms facing each other) for the entire set)
- Start in a full stretch position with the dumbbells touching the shoulders
- Push dumbbells straight up to full lockout
- Control dumbbells back down to full stretch position and repeat
C | SEATED DUMBBELL EXTERNAL ROTATION
SETS: 2
REPS: 12 (each arm)
REST: 90 SECONDS
RPE: 7
HOW TO
- Sit on bench with one leg on the bench and one on the floor in 90 degree position
- Face torso at 45 degree angle looking straight ahead
- Holding light dumbbell
- Keeping your chest up
- Place elbow on knee of leg on bench
- Lower the weight under control
- Externally rotate weight back to start position
