Advanced Training Planning

Discussion in 'Strength-Specific Training (SST)' started by BIGBANGSingh, Dec 19, 2004.

  1. BIGBANGSingh

    BIGBANGSingh New Member

    Just thought I'd post a sample schedule based on Bryan Haycock's "Advanced Training Planning" article series:

    Multijoint Exercises
    Flat Bench
    Incline Bench
    Supported Row
    Supinated Chin-up
    Supinated Pull-up
    Back Squat

    Isolation Exercises
    Standing Curl
    Triceps Extension
    Kneeling Squat
    Glute-ham Raise
    Heel Raise
    Barbell Shrug

    Weeks 1-3
    3 sets @ 20RM
    2 exercises/body-part
    4 half-body sessions/week

    Week 4
    3 sets @ 12RM
    2 exercises/body-part
    2 half-body sessions

    Weeks 5-7
    3 sets @ 10RM
    3 exercises/body-part
    3 full-body sessions/week

    Week 8
    2 sets @ 8RM
    2 exercises/body-part
    1 full-body session

    Weeks 9-11
    2 sets @ 6RM
    1 multijoint-exercise/body-part
    3 full-body sessions/week

    Week 12
    2 sets @ 5RM
    1 multijoint-exercise/body-part
    1 full-body session

    Weeks 13-15
    1 set @ 3RM
    1 multijoint-exercise/body-part
    6 full-body sessions/week
    2 full-body sessions/day

    Week 16
    1 set @ 7RM
    1 multijoint-exercise/body-part
    2 full-body sessions/week
    1 full-body session/day

    Week 17
    Rest

    Weeks 18-30
    Repeat weeks 5-17

    I think I might try it out and see how it compares to WSB...
     
  2. BoSox

    BoSox New Member

    I'm not sure if you want to. That was written a long time ago and it's basically HST, but with the frequency/volume cycled a little bit, and without as much submaximal training.
     
  3. BIGBANGSingh

    BIGBANGSingh New Member

    Well, Bryan said that this routine was also for strength, whereas HST is not.
     
  4. BoSox

    BoSox New Member

    but it was still a long time ago. Virtually any weightlifting program is for strength and hypertrophy, at least to some degree. Look at it. It's a less refined version of HST. I'm not saying it wouldn't work, I'm just saying what it is.
     
  5. BIGBANGSingh

    BIGBANGSingh New Member

    Point taken. Looks like I'll be on WSB unless Bryan decides to create SST.
     

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