Top Ask Ash Question
Ash JonesI´ve been a fan of your web site for a while and ran into the warrior princess article.....A little detail hahaha if I do this program, would I get a little slow and heavy to play a little sevens for fun during the summer?
Congrats´on the web site, it is really helpfull and not everyone is as open as you are to sharing their knowledge. Hopefully you can help me a little.
Best Regards, Giannina Guerra.
|
Workout A |
Workout B |
|
Hang Clean + Push Press s/s seated to standing jumps (5’s) Wk 1 – 5,4,3,2,1 x 3 rest pause 15 seconds between sets then 3 minutes between groups Wk 2 – 6/1, 6/1, 6/1 contrast loading Wk 3 – |
Hang Clean s/s knees to feet jumps (5’s) Wk 1 – 5,4,3,2,1 x 3 rest pause 15 seconds between sets Wk 2 – 6/1, 6/1, 6/1 contrast loading Wk 3 – |
|
Safety Bar Squat s/s repeat long jumps (3’s) Wk 1 – 5,4,3,2,1 x 3 rest pause 15 seconds between sets then 3 minutes between groups Wk 2 – 6/1, 6/1, 6/1 contrast loading Wk 3 – |
Front Squats s/s Box jump ups (3’s) Wk 1 – 5,4,3,2,1 x 3 rest pause 15 seconds between Wk 2 – 6/1, 6/1, 6/1 contrast loading Wk 3 – |
|
Leg Press Wk 1 – 6,12,25 drop set x 3 half the weight between each set minimal rest then 3 minutes between major sets Wk 2 - 5,4,3,2,1 x 3 rest pause 15 seconds between sets then 3 minutes between groups Wk 3 – 7/5/3 wave x 2 |
Safety Bar Combo Good Morning Wk 1 – 5,4,3,2,1 x 3 rest pause 15 seconds between sets Wk 2 – 6/1, 6/1, 6/1 contrast loading Wk 3 – |
|
Flat Bench Press s/s Seated Row or Bent Over Row Wk 1 – 6,12,25 drop set x 3 half the weight between each set minimal rest then 3 minutes between major sets Wk 2 - 5,4,3,2,1 x 3 rest pause 15 seconds between sets then 3 minutes between groups Wk 3 – 7/5/3 wave x 2 |
Incline Bench Press s/s Pulldown to Chest or Chins Wk 1 – 6,12,25 drop set x 3 half the weight between each set Wk 2 - 5,4,3,2,1 x 3 rest pause 15 seconds between sets Wk 3 – 7/5/3 wave x 2 |
* Olympic- Strength/Speed Movements (all workout weights are written as %)
|
Week |
Work Out |
Intensity Rating |
Volume |
|
1 |
(70 x 4, 73 x 4, 76 x 4) x 2 |
Medium/Heavy |
24 |
|
2 |
(82 x 3, 85 x 3, 88 x 3) x 2 |
Heavy |
18 |
|
3 |
61 x 5, 64 x 5, 67 x 5 |
Medium |
15 |
|
4 |
91 x 2, 94 x 2, 97 x 2 |
Very Heavy |
6 |
# Strength Movements
|
Week |
Work Out |
Intensity Rating |
Volume |
|
1 |
(70 x 5, 73 x 5, 76 x 5) x 2 |
Medium/Heavy |
30 |
|
2 |
(82 x 3, 85 x 3, 88 x 3) x 2 |
Heavy |
18 |
|
3 |
61 x 7, 64 x 7, 67 x 7 |
Medium |
21 |
|
4 |
91 x 2, 94 x 2, 97 x 2 |
Very Heavy |
6 |
Basic Program Example – Pull, Push, Squat, Posterior Chain – Heavy, Light, Medium
|
Monday |
Wednesday |
Friday |
|
Snatch Pulls* |
Power Snatch* |
Power Clean* |
|
Rack Jerks* |
Military Press# |
Push Press* |
|
Back Squats# |
Overhead Squats# |
Front Squats# |
|
Romanian Dead Lift# |
Glute Ham Raise# |
Good Morning# |
Program follows the sets and reps and load/intensity protocols as listed
Weekly Volume
Week 1 330 reps – Medium/Heavy Load 39%
Week 2 216 reps – Heavy Load 26%
Week 3 222 reps – Medium Load 26%
Week 4 72 reps – Maximal Load 9%
Total for month – 840 reps
This volume only refers to work weights and does not take into consideration the number of sets or reps that would be required to get to the working weight required for the session.
Ash
View the full articles plus Q&A discussions from Damian Marsh, Ashley Jones and Steve Thompson as well as the latest in strength and conditioning at the new GS-Platinum web site.
Click here for more info.
Add to del.icio.us