A Periodized Training Cycle for SS Development

Program Notes:

1) Notation: All exercises preceded by the same letter (for example, "A"), are performed as a superset (i.e., perform the the exercises in a mini-circuit). Complete the "A" superset first, then "B," and so on, until the session has been completed.

2) Lifting speed: "rhythmic" speed refers to slow, controlled tempos, maintaining constant tension on the working muscles. Avoid joint lockout, since the advantageous leverages at those angles will decrease tension on the working muscles. "Accelerative" speed refers to the use of a forceful tempo, accelerating through the "sticking point" of the lift. Resist the temptation to train to exhaustion.

3) Sets x reps: Wherever you see, for example, "4x60," it refers to 4 sets which last 60 seconds each, regardless of reps. In other words, time your sets with a stopwatch and concentrate on proper technique, not how many reps you perform.

Weeks 1-2

Exercise Speed Rest Sets x Reps
Monday:
A-1: Military Press Rhythmic 120 SEC. 4x60 secs
A-2: Standing Hammer Curl Rhythmic 120 SEC. 4x60 secs
B-1: 45-degree Incline DB Press Rhythmic 120 SEC 4x60 secs
B-2: Dumbbell Curl on Preacher Bench Rhythmic 120 SEC 4x60 secs
Wednesday:
A: Back Squat Rhythmic 120 SEC. 4x60 secs
B-1: Swiss Ball Crunch Rhythmic 120 SEC 4x60 secs
B-2: Back Extension Rhythmic 120 SEC 4x60 secs
B-3: Standing Calf Raise Rhythmic 120 SEC 4x60 secs
Friday:
A-1: Lat Pulldown Rhythmic 120 SEC. 4x60 secs
A-2: Close grip Bench Press Rhythmic 120 SEC 4x60 secs
B-1: Seated Row Rhythmic 120 SEC 4x60 secs
B-2: Tricep Pushdowns Rhythmic 120 SEC 4x60 secs


Week 3

Exercise Speed Rest Sets x Reps
Monday:
A-1: Push Press Accelerative 150 SEC. 4x4-6
A-2: Eccentric Hammer Curl Accelerative 150 SEC. 4x4-6
B-1: 45-degree Incline Barbell Press Accelerative 150 SEC 4x4-6
B-2: Standing Barbell Curl Accelerative 150 SEC 4x4-6
Wednesday:
A: Front Squat Accelerative 150 SEC. 4x4-6
B-1: Ball Crunch/Medicine Ball Pass Accelerative 150 SEC 4x4-6
B-2: Reverse Hyper Accelerative 150 SEC 4x4-6
B-3: Standing Calf Jumps Accelerative 150 SEC 4x6-8
Friday:
A: Clean Pulls from Hang Accelerative 150 SEC 4x4-6
B-: Medicine ball Chest Pass Accelerative 150 SEC 4x4-6
C-1: Dips Rhythmic 150 SEC 4x4-6
C-2: Pull-ups Accelerative 150 SEC 4x4-6


Weeks 4-5

Exercise Speed Rest Sets x Reps
Monday:      
A-1: Military Press Rhythmic 120 SEC 4x45 secs
A-2: Standing Hammer Curl Rhythmic 120 SEC 4x45 secs
B-1: 45-degree Incline Dumbbell Press Rhythmic 120 SEC 4x45 secs
B-2: Standing Dumbbell Curl Rhythmic 120 SEC 4x45 secs
Wednesday:      
A: Back Squat Rhythmic 120 SEC 4x45 secs
B-1: Swiss Ball Crunch Rhythmic 120 SEC 4x45 secs
B-2: Glute-ham-gastroc Raise Rhythmic 120 SEC 4x45 secs
B-3: Standing Calf Raise Rhythmic 120 SEC 4x45 secs
Friday:      
A-1: Lat Pulldown Rhythmic 120 SEC 4x45 secs
A-2: Close grip Bench Press Rhythmic 120 SEC 4x45 secs
B-1: Seated Row Rhythmic 120 SEC 4x45 secs
B-2: Tricep Pushdowns Rhythmic 120 SEC 4x45 secs

Weeks 6-7

Exercise Speed Rest Sets x Reps
Monday:
A-1: Push Jerk Accelerative 180 SEC 5x3
A-2: Eccentric Hammer Curl Accelerative 180 SEC 5x3
B-1: 30-degree Incline Barbell Press Accelerative 180 SEC 5x3
B-2: Standing Barbell Curl Accelerative 180 SEC 5x3
Wednesday:
"A" Session (morning):
A. Depth jumps.

Warm-up thoroughly by jogging, jumping rope, etc., until you have broken a sweat. Do not stretch unless you know you have short muscle groups such as hamstrings, quads, or hip flexors.

Technique: From a standing position at the top of a raised platform (see description below), extend your dominant-side foot forward to clear the platform, and then drop off of the platform (as opposed to jumping off). You should hit the ground with both feet simultaneously, with both arms extended behind you. IMMEDIATELY upon making contact with the ground, reverse and propel yourself upward, assisting with a vigorous upward swing of both arms in an attempt to attain the highest possible jump. Imagine that you are landing on a hot stove, and must immediately repel yourself off of the surface, however, do not attempt to land with straight knees in order to hasten the jump— you must allow your knees to flex somewhat as you land.

Note: Choose a box-height that equals your best vertical jump. However, if you cannot prevent your heels from making contact with the ground, incrementally lower the height of the box until you can perform the jump completely from your forefeet. Perform 10 jumps, with 2 minutes of rest between jumps (time yourself with a stopwatch). If on any given repetition your heels contact the ground, terminate the workout rather than lowering the box-height.
"B" Session (afternoon or evening):
A: Front Squat Accelerative 180 SEC 5x3
B-1: Ball Crunch/Medicine Ball Pass Accelerative 180 SEC 5x3
B-2: Reverse Hyper Accelerative 180 SEC 5x3
Friday:
A: Power Clean from Hang Accelerative 180 SEC 5x3
B-: Medicine ball Chest Pass Accelerative 180 SEC 5x3
C-1: Dips Rhythmic 180 SEC 5x5
C-2: Pull-ups Accelerative 180 SEC 5x3

Week 8

Exercise Speed Rest Sets x Reps
Monday:
A-1: Military Press Rhythmic 120 SEC 3x45 secs
A-2: Standing Hammer Curl Rhythmic 120 SEC 3x45 secs
B-1: 45-degree Incline Dumbbell Press Rhythmic 120 SEC 3x45 secs
B-2: Standing Dumbbell Curl Rhythmic 120 SEC 3x45 secs
Wednesday:
A: Back Squat Rhythmic 120 SEC 3x45 secs
B-1: Swiss Ball Crunch Rhythmic 120 SEC 3x45 secs
B-2: Back Extension Rhythmic 120 SEC 3x45 secs
B-3: Standing Calf Raise Rhythmic 120 SEC 3x45 secs
Friday:
A-1: Lat Pulldown Rhythmic 120 SEC 3x45 secs
A-2: Close grip Bench Press Rhythmic 120 SEC 3x45 secs
B-1: Seated Row Rhythmic 120 SEC 3x45 secs
B-2: Tricep Pushdowns Rhythmic 120 SEC 3x45 secs

Weeks 9-10

Exercise Speed Rest Sets x Reps
Monday:
A-1: Push Jerk Accelerative 210 SEC 6x2
A-2: Eccentric Hammer Curl Accelerative 210 SEC 6x2
B-1: 15-degree Incline Barbell Press Accelerative 210 SEC 6x2
B-2: Standing Barbell Curl Accelerative 210 SEC 6x2
Wednesday:
"A" Session:

A. Depth jumps (see description and instructions from weeks 6-7). Perform 10 jumps, with 2 minutes of rest between jumps (time yourself with a stopwatch). If on any given repetition your heels contact the ground, terminate the workout rather than lowering the box-height.
"B" Session      
Exercise Speed Rest Sets x Reps
A: Front Squat Accelerative 210 SEC 6x2
B-1: Ball Crunch/Medicine Ball Pass Accelerative 210 SEC 6x2
B-2: Reverse Hyper Accelerative 210 SEC 6x2
Friday:      
A: Power Clean from Hang Accelerative 210 SEC 6x2
B: Medicine ball Chest Pass Accelerative 210 SEC 6x2
C: Box Jumps Accelerative 210 SEC 6x2
D-: Pull-ups Accelerative 210 SEC 6x2

Week 11

Exercise Speed Rest Sets x Reps
Monday:
A-1: Military Press Accelerative 120 SEC 3x2
A-2: Standing Hammer Curl Accelerative 120 SEC 3x2
B-1: 45-degree Incline Dumbbell Press Rhythmic 60 SEC 2x45 secs
B-2: Standing Dumbbell Curl Rhythmic 60 SEC 2x45 secs
Wednesday:
A: Back Squat Accelerative 120 SEC 3x2
B-1: Swiss Ball Crunch Rhythmic 90 SEC 2x45 secs
B-2: Back Extension Rhythmic 90 SEC 2x45 secs
B-3: Standing Calf Raise Rhythmic 90 SEC 2x45 secs
Friday:
A-1: Pull-ups Accelerative 120 SEC 3x2
A-2: Close grip Bench Press Accelerative 120 SEC 3x2
B-1: Machine Seated Row Accelerative 120 SEC 3x2
B-2: Tricep Pushdowns Rhythmic 90 SEC 3x8

Week 12 (taper)

Exercise Speed Rest Sets x Reps
Monday:
A-1: Military Press Accelerative 210 SEC 2x2
A-2: Standing Hammer Curl Rhythmic 90 SEC 1x45 secs
B-1: 45-degree Incline DB Press Rhythmic 90 SEC 1x45 secs
B-2: Standing Dumbbell Curl Rhythmic 90 SEC 1x45 secs
Wednesday:
A: Back Squat Accelerative 210 SEC 2x2
B-1: Swiss Ball Crunch Rhythmic 90 SEC 1x45 secs
B-2: Back Extension Rhythmic 90 SEC 1x45 secs
B-3: Standing Calf Raise      
Friday:
A-1: Pull-ups Accelerative 210 SEC 3x2
A-2: Close grip Bench Press Rhythmic 90 SEC 1x45 secs
B-1: Seated Row Rhythmic 90 SEC 1x45 secs
B-2: Tricep Pushdowns Rhythmic 90 SEC 1x45 secs

Week 13: Off (completion of taper. Re-take the MJQ at the end of week 13, and compare with the initial results!

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