Description:

Build is for anyone who wants to improve overall strength and ability to lift heavier but not maximally. The structure is 2 blocks of 3 weeks of strength building.

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