Description:

Build is for anyone who wants to improve overall strength and ability to lift heavier but not maximally. The idea is to build the main compound lifts Squat, Bench and Deadlift, with some accessory work. The main lifts focus weekly on a volume test followed by a weekly descending rep scheme with linear increases in load to develop maximal strength at a relative intensity.

 

This program requires a lot of energy and commitment as you need to find a relative load for the day at a higher volume, then push through at a decreased rep range. The idea is to develop barbell conditioning whilst getting to grips with a lower rep range. 

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Training Protocol:

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                                Starts with higher volume, decreasing reps, increasing load 

                                Familiar with a barbell, & heavier loads

                                Deadlift, Squat, Bench/Overhead Press, Unilateral, Core

                                Pretty much everything

                                Barbells, Dumbbells, Kettlebells, Cable Pulleys, Bands

                                Tempo, Linear, Autoregulatory