1/16/10

Max Effort

Max Effort: % of 1RM
Week 1 = 5-5-5-3-3-3 55%-63%-70%-77%-85%-93%
Week 2 = 3-3-3-1-1-1 63%-70%-77%-85%-93%-101%
Week 3 = 3-3-3-1-1-1 63%-70%-77%-85%-93%-101%

Exercise Pool: (All Exercises Must Be Rotated Every 3 Weeks)
Total Body (T):
Clean and Jerk
Snatch
Overhead Squat
Power Clean
Power Snatch

Upper Body (U):
Bench Press
Press
Close Grip Bench Press
Jerk
Dip

Lower Body (L):
Squat
Deadlift
Front Squat
Snatch Deadlift
Zercher Squat
Posted by Todd K. at 7:16 AM

2 comments:

  1. AnonymousJanuary 16, 2010 at 8:14 AM

    Todd, I will be working on constantly tweaking the program as I gather more information and my understanding improves. Any input from you will be appreciated. I have updated the speed work to show 3 reps for upper body and O-Lifts. I referred to Prilepin's chart to adjust the volume for the O-Lifts to the optimal range. I am also trying to program our volume and assistance work into a metcon with the same kind of rotation on emphasis as before.

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  2. Todd K.May 7, 2010 at 6:56 AM

    Added for my reference. From the EFS Basic Training Manual.

    Sample Max Effort Progression (the wrong way!)
    Good mornings: Previous personal record, 225 X 1. This workout is a typical example of how a beginner may perform a max effort day. Most beginners will refuse to put anything less than 135 lbs of weight on the bar. Notice that there are few warm-up sets and also a very low volume. The total amount of weight lifted is 1,030 lbs.

    135x3, 185x1, 205x1, 235x1

    Sample Max Effort Progression (the right way!)
    Good mornings: Previous personal record, 225 X 1. Notice how many more sets are done as well as the increase in volume. This is a great way to increase strength, avoid injury, and increase work capacity. The total amount lifted is 3,720 lbs. This is over three times the total amount lifted in the first example.

    45x5, 95x5, 115x5, 135x3, 155x3, 175x3, 195x2, 205x1, 220x1, 235x1

    Summary of Max Effort Squat/Deadlift
    Perform one max effort squat/deadlift workout per week.
    Perform only one max effort exercise per workout.
    Warm up using sets of 3–5 reps and work up to a new 1RM.

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