Breaking Plateaus & Improving Strength with Drop Sets
Increase Strength & Muscle with Heavy Reps of 1 and Reps of 6
The theme of this accumulation block is Drop Sets.
Start with 3 warm ups then go 6 reps, 6 reps, 6 reps for 3 total sets. 18 total reps for 3 sets. Loading wise, 70% or 6 reps, 65% for 6 reps, 60% for 6 reps. Our big movements are trapper deadlift, close grip sphere grip bench, and dead stop row.
Use the same weight for 4 weeks – but can you add another set?
THE 1-6 METHOD - Intensification Block
The goal of this block is to get the most out of your last set of 6 by using a heavy load of 1 in the sets leading up to it.
GETTING STRONG AND EXPLOSIVE AT THE SAME TIME
The theme of this 4-week accumulation block is Escalating Density Training. With EDT, we’re looking to accomplish more, quality work in the same time period of time.
Specifically, the goal of this block is to get more sets in the same amount of time.
Complexes: Integrating eccentric strength training and explosive plyometrics
With complexes, we’re working to improve our eccentric strength and stay dynamic with explosive plyometrics.
This training is all about creating a shorter transition from the eccentric portion of a movement to the concentric portion of the movement. For this TEAM block, here’s what our main movements will look like: