Monday, March 26, 2012

Lifting Plans after the Meet.. Looking forward to April - Oct 2012..

Hopefully everyone is excited and prepared for the upcoming meet on March 31st.

Success is where Preparation meets Opportunity. You have prepared, now is your opportunity to perform.

I have prepared a 6 month plan for after the meet, if anyone wants to follow along you are more than welcome. Below are the highlights of the plan:

a.      The first 3 months leading into Summer will be a “Repetition Cycle,” as practiced by Louie Simmons and Westside Barbell. What this means is that we will be substituting our Dynamic lifts at 50% for Repetition work. The difference between the two is that Dynamic work is performed at 50%-60% for 8-10 sets of 2-3 reps – whereas Repetition work is performed for 4 sets (after warmup), taking each set to failure with a minimum of 12-15 reps per set. The basis of this cycle is to build Muscle Mass and Cut weight for “General Physical Preparedness” as Louie calls it.. I just call it “Looking good for the summer.”

In addition, Westside firmly believes that not all “Big Muscle” people are strong, however if you want to be strong – you must have “Big Muscle” .. this is why we are cycling in the repetition method. Our Max effort days and Accessory work will stay mostly the same, but I will be mixing in some different exercises to keep things fresh.

b.      The second 3 months we will revert back to “Strength-Speed Cycle,” utilizing the Dynamic Days that we have been used to for the last 4-5 months. This will build optimum power and strength on top of the lean muscle mass we have built the last 3 months.

We will be scheduling in De-Load weeks roughly every 6-8 Weeks, as you should as well. I realize this is not a perfect world, and not everyone can follow the schedule to the “T” .. I will be posting the workouts on for each month, so you can follow along, but feel free to modify and move the de-load weeks around as you or your family see fit.

Bottom line – Have fun, cut up for the summer, build some strength, and STAY STRONG.

No comments:

Post a Comment