Scribd Logo
Upload

Welcome to Scribd!

  • 98 views

    Road To Bull Strength

    Uploaded by

    Shuvajoyyy
    The document outlines a 2-year strength training program with 4 phases. The first phase focuses on high repetition bodyweight exercises to build muscular endurance. The second phase incorporates compound lifts with high repetitions to build endurance and strength. The third phase focuses on strength training with compound lifts in varying rep ranges. The final phase implements daily undulating periodization over several blocks to build work capacity and the ability to perform lifts with varying intensities throughout the week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Road To Bull Strength

    Uploaded by

    Shuvajoyyy
    98 views8 pages
    The document outlines a 2-year strength training program with 4 phases. The first phase focuses on high repetition bodyweight exercises to build muscular endurance. The second phase incorporates compound lifts with high repetitions to build endurance and strength. The third phase focuses on strength training with compound lifts in varying rep ranges. The final phase implements daily undulating periodization over several blocks to build work capacity and the ability to perform lifts with varying intensities throughout the week.

    Original Description:

    V

    Original Title

    31232

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 2-year strength training program with 4 phases. The first phase focuses on high repetition bodyweight exercises to build muscular endurance. The second phase incorporates compound lifts with high repetitions to build endurance and strength. The third phase focuses on strength training with compound lifts in varying rep ranges. The final phase implements daily undulating periodization over several blocks to build work capacity and the ability to perform lifts with varying intensities throughout the week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    98 views8 pages

    Road To Bull Strength

    Uploaded by

    Shuvajoyyy
    The document outlines a 2-year strength training program with 4 phases. The first phase focuses on high repetition bodyweight exercises to build muscular endurance. The second phase incorporates compound lifts with high repetitions to build endurance and strength. The third phase focuses on strength training with compound lifts in varying rep ranges. The final phase implements daily undulating periodization over several blocks to build work capacity and the ability to perform lifts with varying intensities throughout the week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 8

    ROAD TO BULL STRENGTH

    The aim of this 2 year long programme is to build a strong base, then moving on to build
    maximal strength and finally build the capacity to possess and execute lifts requiring maximal
    strength as well as endurance with increased frequency.

    There will be 4 distinct phases in the programme.

    The first phase will aim at general physical preparedness and strengthening the ligaments and
    joints by incorporating bodyweight exercises for very high repetitions. This will build stamina
    and muscular endurance required for executing the big lifts in the later part of the programme.

    The exercises for first phase are as follows:

    100 Pull Ups and TRX Rows and Assisted Pull Ups

    100 Pike Presses and High Pulls

    150 Chest Dips

    200 Regular Push Ups and Decline Push Ups

    250 TRX Hack Squats and Sissy Squats

    300 Sit Ups and Leg Raises and TRX Jackknives

    400 Dumbbell Swings

    500 seconds Plank

    PM workout will comprise exclusively of Neck and Forearms Exercises like Neck
    Flexions/Extensions and Wrist Rollers. Do 5 sets of 20 reps.
    The workout split will be as follows:

    Day 1 - Push ( Chest Dips, Decline Push Ups, Regular Push Ups, Pike Presses ) + 30 days challenge
    of Diamond Push Ups, Triceps Dips, Push Ups, Swings

    Day 2 - Pull ( Pull Ups, TRX Rows, Assisted Pull Ups, High Pulls, Swings, Planks) + 30 days
    challenge of Swings

    Day 3 - Legs and Abs ( Sissy Squats, TRX Squats, Sit Ups, Leg Raises, TRX Jackknives ) + 30 days
    challenge of Ab and Squat, Burpee, Sit Ups, Wall Sit, Abs, Butt, Air Squat, Lunge, Swings

    The second phase will aim at building endurance and strengthening the ligaments and joints
    and cartilage with compound lifts done for high repetitions. The exercises that will be used for
    this phase are as follows:

    Chest - Incline Press, Bench Press, TRX Push Ups

    Back - Barbell Rows, Weighted Pull Ups, TRX Rows

    Delts - Overhead Press, High Pulls, Pike Press

    Legs - Back Squat, Lunge, Goblet Squat

    Biceps - Barbell Curls, Hammer Curls, TRX Curls

    Triceps - Close Grip Bench Press, Weighted Dips, TRX Extensions

    Abs - V Ups, TRX Jackknives, TRX Oblique Crunch

    The weight to be used for free-weight movements will be 10RM. The target repetitions will be
    100 reps. The split will be as follows:
    Day 1 - Incline Press, Barbell Rows, Overhead Press, Back Squat, Barbell Curls, Close Bench Press,
    V Ups

    Day 2 - Swings, Neck, Deadlift, Farmer's Walk

    Day 3 - Bench Press, Weighted Pull Ups, Lunge, High Pulls, Hammer Curls, Weighted Dips, TRX
    Jackknives

    Day 4 - Swings, Neck, Deadlift, Farmer's Walk

    Day 5 - TRX Push Ups, TRX Rows, Pike Press, Goblet Squat, TRX Curls, TRX Extensions, TRX
    Oblique Crunch

    Day 6 - Swings, Neck, Deadlift, Farmer's Walk

    The third phase will aim at building strength-endurance, hypertrophy and finally maximal
    strength by incorporating compound lifts as mentioned below, and performing them in a
    variety of rep ranges.

    The exercises that will be used for phases 3 are as follows:

    Back Squat

    Bench Press

    High Pull

    Deadlift
    Overhead Press

    Bent Over Row

    Barbell Curl

    Dumbbell Swings for reps. If 800 reps are performed in 15 minutes or less, increase the weight.

    Weighted Pull Ups, Weighted Dips, TRX Push Ups, TRX Rows, TRX Jackknives, Farmer's Walk
    and Neck training will be practiced on off days.

    Each training block will last for 6 weeks. After 6 weeks, 1 RM will be tested after 2 days' rest
    and a challenge session will have to be executed after that. The challenge session will comprise
    of exclusively barbell lifts and will be called BARBELL 500.

    There will be 10 exercises and 50 reps will have to be completed with a load that's equal to 50%
    of bodyweight for all the compound movements, and with 25% of bodyweight for isolation
    movements. The exercises are as follows:

    Back Squat

    Bench Press

    Deadlift

    Overhead Push Press

    Bent Over Row

    High Pull

    Front Squat

    Weighted Crunch

    Barbell Curls

    Triceps Extensions
    This phase of the programme will focus on linear periodization where the exercises will be done
    in 7 rep ranges, where each range will comprise one training block. The ranges are as follows :

    15RM ~ 65% for 4x15 with 45 seconds rest between sets

    12RM ~ 67% for 4x12 with 60 seconds rest between sets

    10RM ~ 75% for 4x10 with 75 seconds rest between sets

    8RM ~ 80% for 5x8 with 90 seconds rest between sets

    5RM ~ 87% for 5x5 with 120 seconds rest between sets

    3RM ~ 93% for 4x3 with 150 seconds rest between sets

    1RM ~ 100% for 10x1 with 5 minutes rest between sets

    The fourth and final phase will put everything together in the form of Daily Undulating
    Periodization and aim at building work capacity and proficiency in handling sub-maximal
    weights multiple times in a training session as well as performing the movements on
    consecutive days over an extended period of time, without compromising agility and basic
    athleticism. Here, Undulating Periodization will be introduced. There will be 5 training blocks
    of 6 weeks each where the focus will be on training frequency and hitting the movements in
    different rep ranges throughout the week.

    Block 1 will be 3x per week in 5RM, 10RM & 15RM

    Block 2 will be 4x per week in 5RM, 8RM, 10RM & 15RM

    Block 3 will be 5x per week in 3RM, 5RM, 8RM, 10RM & 15RM

    Block 4 will be 6x per week in 3RM, 5RM, 8RM, 10RM, 12RM & 15RM

    Block 5 will be 7x per week in 1RM, 3RM, 5RM, 8RM, 10RM, 12RM & 15RM

    Block 1 split
    Day 1 - 5RM

    Day 2 - 15RM

    Day 3 - 10RM

    Weighted Pull Ups, Weighted Dips, TRX Push Ups, TRX Rows, TRX Jackknives, Farmer's Walk
    and Neck training will be practised on off days.

    Volume 3 sets of max reps for Pull ups and Dips and 3 sets of 20 reps for neck movements. For
    Farmer's Walk, go for 3 sets of 60 seconds with 60 seconds rest.

    Block 2 split

    Day 1 - 5RM

    Day 2 - 15RM

    Day 3 - 8RM

    Day 4 - 10RM

    Weighted Pull Ups, Weighted Dips, TRX Push Ups, TRX Rows, TRX Jackknives, Farmer's Walk
    and Neck training will be practised on off days.

    Volume 5 sets of max reps for Pull ups and Dips and 5 sets of 20 reps for neck movements. For
    Farmer's Walk, go for 3 sets of 60 seconds with 60 seconds rest.

    Block 3 split
    Day 1 - 3RM + Pull Ups + Neck Flexion + Farmer's Walk

    Day 2 - 10RM + Dips + Neck Extension + Farmer's Walk

    Day 3 - 5RM + Pull Ups + Neck Flexion + Farmer's Walk Day 4 - 15RM + Dips + Neck Extension
    + Farmer's Walk

    Day 5 - 8RM + Pull Ups + Neck Flexion + Farmer's Walk

    Block 4 split

    Day 1 - 3RM + Pull Ups + Neck Flexion + Farmer's Walk

    Day 2 - 10RM + Dips + Neck Extension + Farmer's Walk

    Day 3 - 5RM + Pull Ups + Neck Flexion + Farmer's Walk

    Day 4 - 15RM + Dips + Neck Extension + Farmer's Walk

    Day 5 - 8RM + Pull Ups + Neck Flexion + Farmer's Walk

    Day 6 - 12RM + Dips + Neck Extension + Farmer's Walk

    Block 5 split

    Day 1 - 1RM + Pull Ups + Neck Flexion + Farmer's Walk

    Day 2 - 15RM + Dips + Neck Extension + Farmer's Walk

    Day 3 - 5RM + Pull Ups + Neck Flexion + Farmer's Walk

    Day 4 - 10RM + Dips + Neck Extension + Farmer's Walk

    Day 5 - 3RM + Pull Ups + Neck Flexion + Farmer's Walk

    Day 6 - 12RM + Dips + Neck Extension + Farmer's Walk

    Day 7 - 8RM + Pull Ups + Neck Flexion + Farmer's Walk


    For Blocks 3, 4 and 5, TRX Rows and TRX Push Ups will be done in correspondence with
    Weighted Pull Ups and Weighted Dips.

    After successfully completing the ENTIRE PROGRAMME, a rest period of 3-4 days is to taken
    before testing the new 1RM for all the movements. After a subsequent rest of 1 more day, start
    the programme all over again.

    You might also like