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This is a page I created to host a spreadsheet that was given to me
by a guy name Chris660 on www.sherdog.net.
You can download it here here (tip: you may have to right click and save).
How to read “Book 1” of this spreadsheet –
The reps are set out as the “percentage of your max
weight to use/sets x reps per set”. So 60/8x3 means 60% of your maximum
weight for a given lift, for 8 sets of three repetitions per set. Simple right?
How I think this should be used –
Focus on one or two types of strength (power, power
endurance, endurance, high strength, whatever) as your goals for a 6 week
cycle. Now Alternate from workout to workout which
goals you’re emphasizing per workout. Lets
say you lift twice a week and you want Power, and High strength. During the
first week you would do week 1 of the power rep scheme for day 1 and week 1
of the high strength rep scheme for day 2. the next week it reverses, so day 1 uses week 2
of the high strength routine and day 2 uses week 2 of the power rep scheme.
Confused yet? Ok, I thought you might be so I laid this out for you. The
red text is high strength and the blue is speed.
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Day 1
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Day 2
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Day 1
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Day 2
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Week 1
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60/8x3
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80+/12x1
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Power Week 1
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High Strength week 1
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Week 2
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85+/9x1
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65/7x3
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High Strength week 2
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Power Week 2
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Week 3
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70/6x3
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90+/6x1
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IS
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Power Week 3
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High Strength week 3
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Week 4
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92.5+/4x1
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75/8x2
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High Strength week 4
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Power Week 4
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Week 5
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80/6x2
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95+/3x1
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Power Week 5
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High Strength week 5
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A thought on rest in between sets-
I’ve always been told that on speed (labeled power
on the spreadsheet) you should rest a max of 45 seconds between sets and on
endurance less than 20 seconds. So figure for speed endurance you need to
rest somewhere in between 20 and 45 seconds. I don’t concern myself with
hypertrophy so do what works best for you. Peak strength (strength and high
strength on the spreadsheet) needs as much rest as you need/want. 2+
minutes is average, but anywhere up to 15 minutes isn’t unheard of.
What the hell is book 2 in the spreadsheet?
Book 2 is density training. Density training is a
good way to boost your reps on bodyweight exercises or weight exercises at
a specific weight if you want to apply it that way. Just put in your rep
goal (I don’t recommend a goal that is more than double your current max)
and have at it. Find a level that is comfortable to start at. The rest time
between sets will never go below seconds. If the time it takes you to do
and exercises (A) times the number of reps you need to do (B) is greater
than 30 seconds (A*B > 30 seconds) it will tell you to rest one minute
in between sets. Otherwise A*B + rest = a minute and you can use a looping
countdown timer (I even made some MP3s that are just one minute timers that
I can set on repeat) to time your sets and rests. If all this is too
complicated, just follow the spreadsheet and you’ll be fine.
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