I've been giving a LOT of thought to some of my EliteFTS team mates and how their training is going. There are a bunch that I read on a daily basis and some I have only enough time to get to a few times per month. (although, I like what I read). I jest how I have no "original thought" and that I jack everyone's ideas and then form my own, yet I see so much by so many people that you could literally train yourself into oblivion.
Do yourself a favor and check out some of the people you DON'T often read. They have some absolute GOLD in there tool kits.
I do have a few personal FAVORITES, but I can't say exactly who. But trust me...everyone on the team has someTHING that will add to your strength and conditioning goals.
- Dynamic Bench Press
Day
Begin with the bar and make sure all warm-up sets are executed with perfect control and technique. Once you hit 50 percent of your best bench, stay at this weight and perform nine sets of three reps. You will use three different grips. With a Texas Power Bar, these grips will be one finger on the smooth (close), a thumb away from the smooth (medium), and forefinger on the rings (wide). On this week you will take 90 seconds between sets and push the bar as fast (while keeping control) as you can.
Flat Dumbbell Presses
- Do 2-3 warm-up sets.
- After you are warmed up, you will work your way up in weight, making sure to hit a set of 12 and
then two heavy sets of 10 with the same weight.
- Rest as long as needed between sets.
Push-downs and Close-grip 1-board Press
- Do two warm-up sets of 10-12.
- Do two sets going to failure on the push-downs (between 15-20 reps), immediately followed by
close-grip 1-board presses for six reps. Your strength on the 1-board press will suck. Just push as hard as you can and get the reps.
- Rest as long as needed.
Chest-supported Rows
- Do three sets of 10 reps x 85
- Rest as long as needed.
Rear Delt Dumbbell Raises
- Do 3x20 reps x 20 lbs.
- Rest as long as needed.