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Elite Performance

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FLOWING - 3 Day Training Program

 The A series protocol here is 4 x 12.10.10, 8 with the reps descending by 2 each set --> load bump by 5% each new set

Phase 1

Functional Hypertrophy with the 4 x 6-8 rep range focus on quality over quantity

Phase 2

Using two part mechanical drop sets in the A series . Here you have an A1-A2 agonist (same muscle) supersets whereby you perform the same movement pattern for 2consecutive lifts, with the second exercise the stronger lift due to superior set up or positioning. The load should stay constant for the 2 exercises.		 			 			 			 			 			

Block 3

Hypertrophy focused program with the A series being 4 x 8-10. For the big lifts in the A Series focus on quality movement and in week 1, build the loads each set where possible.  Each new week, make sure to start higher in set 1 than the previous week. Progressive overload is key here		

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ENERGETIC - 5 Day Training Program

Heavier Phase focused on more neurological adaption

3 Lower and 2  upper days The A series protocol here is 4 x 10,8,6,12 with the reps descending by 2 each set --> load bump by 5% each new set, but set 4 x 12 reps is a backoff set aim to use load in set 1 for 10 reps.

Phase 3

The A series protocol here is 4 x 12.10.8.12 with the reps descending by 2 each set --> load bump by 5% each new set, but set 4 x 12 is a backoff set but aim to use a contextually heavier load.

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ACTIVE - 4 Day Training Program

 4 x 6-8 focusing on "functional hypertrophy" which is strength on the mid rep range. For load progression, use the reps in reserve method and ensure that week 1 is an RPE of 7 with 2-3 reps in reserve (RIR). Then get more aggressive with over the subsequent weeks.

A stage system loading, which involves a hybrid loading style. Sets 1-2 use a constant load, then bump 5% for sets 3-4 and use a constant load, then on sets 5-6 bump 5% again and use a constant load. With week 1 leave 2- 3 reps in reerve to allow for progression across the 4 weeks

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