Clemson University Power Program - Joey Baston Bench Press Training 1) Test your your 1RM 1RM in the the Bench Bench Pres Presss 2) Start Start the program program at Phase I, and work work the different different phases phases that correspon correspond d with the training week 3) Work off your your 1RM and perform perform sets and and reps that correspon correspond d with that weight weight 4) Your goal is to hit hit every every set and rep at your max. max. EX: if you hit every rep rep on each set, bump your max up five five pounds. Continue that process for all the phases. 5) Day #1 is your your heavy day, day, use the grip grip you are most most comfortabl comfortablee with 6) Day #2 is is your light day day (speed). (speed). Drop the the weight weight down 15-25lb 15-25lbss and work work of the the percents at that weight. (i.e. if you you max is 300, drop to 275). Also use a closer grip for this day (18-24 inches) Sample Training Program Day #1 Bench Press (Phase I, Day #1) DB Bench: 2x12 DB Triceps Extentions: 6x10 DB Front Raise: 1x12, 1x10 DB Side Raise: 1x12, 1x10 Rear Delt/DB Row: 1x12,10,8 Lat Pulldown: 1x12,10,8,6 Hammer Curls: 1x12, 5x8 Day #2 Close Grip Bench (Phase I, Day #2) ¼ Dips or Incline DB: 1x12,10 2x8 EZ Bar Triceps Exetnsions: 1x12, 10, 8, 6, 5, 5 DB Front Raise: 1x12, 10 DB Side Raise: 1x12, 10 Rear Delt/DB Row: 1x12, 10, 8 Lat Pulldown: 1x12, 10, 8, 6 Hammer Curls: 1x10, 4x8 Weekly Training Cycles 10 Week Weeks 1-2: Phase I Weeks 3-5: Phase II Weeks 6-8: Phase III Weeks 9-10: Peak Phase
8 Week Week 1: Phase I Weeks 2-3: Phase II Weeks 4-5: Phase III Weeks 6-8: Peak Phase 6 week Week 1: Phase I Week 2: Phase II Weeks 3-4: Phase III Weeks 5-6: Peak Phase PROGRAM #1 Phase I - %’s 10x40%, 8x50%, 5x60%, 10x65%, 10x70%, 10x75% Phase II - %’s 10x40%, 8x50%, 5x65%, 5x80%, 5x82%, 5x85%, 10x70% Phase III - %’s 10x45%, 8x60%, 5x70%, 3x82%, 3x87%, 3x92%, 5x80%, 10x70% Peak Phase - %’s 10x45%, 8x60%, 5x70%, 1x80%, 1x90%, 1x95%, 1x97%, 5x82%, 10x72% PROGRAM #2 Phase I 10x40%, 8x50%, 5x60%, 10x72%x3 sets Phase II 10x40%, 8x50%, 5x60%, 5x83%x4 sets Phase III 10x45%, 8x60%, 5x80%, 3x92%x4 sets, 10x70% Peak Phase: 10x45%, 8x60%, 5x80%, 1x90%, 1x95%, 1x97%, 5x82%, 10x72%
Squat Training Cycle 1)
Day #1 is is the the first first squat squat day day of of the the week week (heav (heavy) y),, Trai Train n with with the the weig weight ht in in the the left hand column that corresponds with your max (1RM, 3RM, 5RM). Train each phase with the percents as outlined. When you are able to achieve the proper sets with the weight prescribed then increased the max by ten pounds for the next week.
2)
Day #2 is is the the seco second nd leg leg day day of of the the week week and and tra train in wit with h the the perc percen ents ts by by reducing your max by 75-100 pounds. This day is to be used as a recovery day or a speed day. day. You can also use this day to train the front front squat. If you are doing this than reduce your your weights by 100-150lbs. Other forms of squats can also be introduced on this day (box, safety bar). After a few weeks of training unload by doing lunges.
Sample Workout Day #1 Squat (Phase I) Clean (Phase I) Leg Ext or Stepups or Lunges or Walking Lunges: 2x10-12 Leg Curl or SLD or Reverse Hypers: 3x10-12 Ab Work: Heavy Lower Back: Recovery Calve Work: 3x10-15 Day #2 Clean (Phase I) (Heavy Day #2) Squat (Phase I) (Light Day #2) or Front Squat Shrugs: 3x8-12 RDL or SDL or Rack Lockouts: Ab Work: Heavy GHR: 2x8 Calve Work: 3x15-20 •
You may choose to clean first on day #1
Training Training Cycles Linear: Phases Phase I Phase II Phase III Peak
8 weeks 1 week 2-3 weeks 4-5 weeks 6-8 weeks
10 weeks 1-2 weeks 3-4 weeks 5-7 weeks 8-10 week
12 weeks 1-3 weeks 4-5 weeks 7-9 weeks 10-12 weeks
Undulatory Phase I Phase II Phase I Phase III
1 week 2 weeks 3 weeks 4
1-2 weeks 3 weeks 4 weeks 5-6
1-2 weeks 3-4 weeks 5 weeks 6-7
Phase II Peak Phase Peak Phase Peak Phase
5 6 7 8
7 8 9 10
8-9 10 11 12
Phase I - %’s 8x40%, 5x50%, 3x60%, 10-12x68%, 10-12x72%, 10-12x78% Phase II - %’s 8x40%, 5x55%, 3x68%, 5-7x82%, 5-7x87%, 5-7x90% Phase III - %’s 8x40%, 5x60%, 3x70%, 4-5x82%, 4-5x90%, 4-5x95% Peak - %’s 8x40%, 5x60%, 3x70%, 3x85%, 3x92%, 3x100%
Hang Clean Training Cycle 1) The first first day of the week is the light light clean day. day. To make it a light light day, day, take the weight that you are prescribed prescribed to do for the cycle cycle and subtract 50lbs. When you hit the target weight for all the sets than up the weight 5lbs. 2) Day #2 #2 is the the heavy clean day day.. Do the prescribed prescribed weight from the charts. charts.
Cycles are the same as the squat cycles. (as far as weeks to do which phase) pha se) Training Percents Phase I 8x50%, 5x60%, 3x70%, 5x78%, 5x80%, 5x85% Phase II 8x50%, 5x65%, 3x75%, 3x87%, 3x90%, 3x92%, 3x95% Phase III 8x50%, 5x65%, 3x75%, 2x85%, 2x87%, 2x95%, 2x97% Peak Phase 8x50%, 5x65%, 3x75%, 1x87%, 1x92%, 1x97%, 1x100%
Sample Off-Season Workouts Day 1 Bench: Day 1 Dips: 3x8-12
Triceps: 8-10x5-12 Shoulders: 3x8-12 Back: 3x15-20 Biceps: 5x8 Neck + Abs – 3x8-12 Day 2 Squat: Day 1 Clean: Speed Day Reverse Hyper: 3x10 Leg Ext: 3x8-12 + Abs + Calves Day 3 Close Grip: Day #2 Triceps (Heavy): 10-15x5-12 Shoulders: 3x8-12 Back: 5x8-12 Hammer Curls: 5x8 Neck + Abs Day 4 Clean: Heavy Squats: Light or Front Squat Shrugs: 3x8-12 RDL: 3x8-12 Abs + Claves
3 DAY Day 1 Bench Press: Day 1 Hang Clean: Speed Day Leg Press: 3x8-12 Shrugs: 3x8-12 Back: 3x15-20 Hammer Curls: 5x8-12 Triceps: 5x8-12 Hamstrings: 2x12 Calves: 3x15-20 Abs + Neck Day 2 Squat: Day 1 Deadlift: 3x3-5 (rotate every two weeks) Shoulders: 5x8-12 (rotate every two weeks) Back: 4x8-12 (rotate every two weeks)
Leg Ext + Leg Curl: 3x8-10 Abs + Neck Day 3 Clean: Day 2 Bench: Day 2 Squat: Day 2 Dips: 3x8-12 (rotate with other exercises every two weeks) Triceps: 8x8-12 Hammer Curls: 5x8-12 Back: 3x8-12 – Abs + Neck In Season Day 1 Bench: Moderate to Heavy – Abbreviated power program day 1 Squat: 3x5-8 (55-65%) Clean: 3x3-5 (70-82%) Low Back: 2x10 Abs + Neck Day 2 Bench: Abbreviated power program day 2 Upper Body Circuit: 12-14 exercises 12 reps (20-30s rest in between) Abs/Neck Day 3 (optional) Upper Body Circuit: For recovery Abs/Neck
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