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Need some help with adding a strength routine into my week.

Discussion in 'Strength & Conditioning Discussion' started by Masi, May 10, 2008.

  1. Merrill Purple Belt

    Jan 21, 2008
    Likes Received:
    Notice that the rep/set scheme is different for the first "power" movement vs. the rest of the workout.

    Weeks 1,4 &7 use this rep scheme for the first exercise:
    Sets: 5
    Reps: 3
    Tempo: Explosive
    Rest Period: 180 seconds

    For the rest of the exercises in the workout use this for Weeks 1,4 &7:
    Sets: 4
    Reps: 5
    Tempo: Controlled eccentric (lowering), pause and perform the concentric (lifting) as fast as possible
    Rest Period: 90 seconds

    The first exercise uses a different rep/set scheme than the rest of the exercises in the workout. Also note that in undulating periodization you do a different rep/set scheme each day, repeated over the long run.
  2. ThinkGreen Der Übermensch

    May 1, 2007
    Likes Received:
    San Diego
    Squats, dips, and chins.

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