– Core of the Program: A three-week "pendulum wave" progressively increases intensity. – Box Squat Focus: Squats are performed on a box at 50-60% of your competition max. – Accommodating Resistance: Chains create variable resistance, increasing weight as the lift progresses. ➡️ Swipe to learn more!
– Strength-Speed (90%+): Jump-stretch bands create extreme weight, exceeding 100% of your 1RM. Slow, controlled movements are emphasized. – Pure Strength-Speed: This two-week cycle uses bands for 65% of the load and barbell weight for 35%. Focus is on explosiveness. ➡️ Swipe to learn more!
– Speed-Strength/Explosive Power: Lighter weights (40% barbell weight) with added band tension (25%) develop explosive power. ➡️ Swipe to learn more!
– Four-Week Pendulum Wave: Similar to the initial cycle, but with higher intensity (47-52% of 1RM) in the first three weeks. – High Intensity and Rest: Utilize high intensity (90-100% of 1RM) with long rest periods (60 seconds) to maximize muscle recruitment. – Prioritizing Recovery: Due to the high intensity, core exercises might be skipped every other week to manage fatigue. ➡️ Swipe to learn more!
– Structured periodization with a focus on accommodating resistance. – Phases target strength-speed, speed-strength, and circa-maximal training. – High intensity balanced with strategic rest periods for optimal results. Ready to build powerful squats? Learn from the champions!