Table 2. Block training schematic. |
|
Movement |
Volume |
Intensity |
Block 1 |
Major Strength |
Day 1: Box Squat |
3 x 5 1 x max |
65,70,75% 85% |
Day 2: Mulitgrip Bench Press |
3 x 5 1 x max |
65,70,75% 85% |
Day 3: Landmine Press |
4 x 5 |
NA |
Major Power |
Day 1: 6 Exercise Med Ball Series |
4 x 4 |
NA |
Day 2: Speed Deadlifts |
4 x 5 |
35% |
Day 3: Speed Squats |
4 x 5 |
35% |
Block 2 |
Major Strength |
Day 1: Back Squat |
3 x 5 1 x Max |
65,70,75% 85% |
Day 2: Multigrip Bench Press |
3 x 5 1 x Max |
65,70,75% 85% |
Day 3: Trap Bar Deadlift |
3 x 5 1 x Max |
65,70,75% 85% |
Major Power |
Day 1: Box Jump 3 Exercise Med Ball Throw Series |
3 x 2 3 x 6 |
NA NA |
Day 2: Hang Clean Broad Jump |
4 x 2 3 x 1 |
40% NA |
Day 3: Speed Squat w/ 50 lbs Chain Vertical Jump |
4 x 2 3 x 2 |
40% NA |
Block 3 |
Major Strength |
Day 1: Back Squat w/ 100 lbs chains |
4 x 3 |
85% |
Day 2: Multigrip Bench Press w/ 100 lbs chains |
4 x 3 |
85% |
Day 3: Trap Bar Deadlift |
4 x 3 |
85% |
Major Power |
Day 1: 3 Exercise Med Ball Series |
4 x 4 |
NA |
Day 2: Power Cleans Broad Jump |
5 x 2 4 x 1 |
60% NA |
Day 3: Speed Box Squat Vertical Jump |
4 x 2 4 x 2 |
60% NA |
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