Adarq.org

Alright, quick blog post. This is a nice little rotation Flander has been using, making tons of progress for quite some time, some of you may want to see the template and possibly consider using it. It has a nice mix of explosive lifts, max strength, volume-hypertrophy, and paused lifts for strengthening the weakest ROM's. Keep in mind, flander is a thrower, so he has to hit upper pretty hard. This routine is intense with both upper & lower body training. For those who lack oly lifting experience, oly lifts could be subbed with jump squats or plyometrics (double leg bounds, depth drops, single leg bounds). The days can easily be switched around to fit your schedule, but the overall rest between days should be similar, and the order of the sessions should be exactly the same.

Caution should be used when pause benching, form should be very strict and the load must be acclimated using a few lighter sessions, originally. Also, keep in mind this is a pretty advanced routine, plenty of experience with heavy lifting is a pre-requisite for utilizing this template.

Check out flander's log to see his work in progress: FlanderBeast's Journal


<a href="http://www.youtube.com/watch?v=H5U-j5w0_aE" target="_blank">http://www.youtube.com/watch?v=H5U-j5w0_aE</a>

<a href="http://www.youtube.com/watch?v=ImbGyiPH9_k" target="_blank">http://www.youtube.com/watch?v=ImbGyiPH9_k</a>



To perform these blocks, spend 2 weeks in block-1, 2 weeks in block-2, then take 5-7 days off, and repeat, increasing your weights every time through. That's it.

peace & props 2 flander!




FlanderBeast Strength & Power Template #1

BLOCK 1 : "INTENSITY DELOAD - VOLUME EMPHASIS"

Sun: session 2: oly + main lower + unilateral
- WARMUP
- SPRINT WARMUP
- OLY WARMUP
- POWER SNATCH : 4 x 3
- SQUAT : 5 x 8, 3min rest in between, quick 8's no pausing excessively
- TKE LEG EXT: 5 x 15-20
- OPTIONAL CORE
- STRETCH

Mon: upper
- WARMUP
- SPRINT WARMUP
- SHOULDER WARMUP
- PIN BENCH: 4 x 3
- INCLINE BENCH PRESS: 4 x 8
- S2: (~30deg incline) SINGLE ARM DB BENCH PRESS: 3-4 x 8
- S2: (3sec paused) SINGLE ARM DB ROW: 3-4 x 5
- OPTIONAL CORE
- STRETCH

Wed: short accel, jumps, paused lower
- WARMUP
- SPRINT WARMUP
- OLY WARMUP
- POWER SNATCH : 4 x 3
- DEADLIFT : 4 x 5, nonmax, 3min rest between sets, reset quickly between reps
- SQUAT: 3 x 12, 3min rest between sets, 12 reps no pause between reps, these sets are non stop reps with good form-controlled
- TKE LEG EXT: 5 x 15-20
- OPTIONAL CORE
- STRETCH

Fri: oly + paused upper
- WARMUP
- SPRINT WARMUP
- SHOULDER WARMUP
- HANG POWER SNATCH: 4 x 3
- MILITARY PRESS: 4 x 3
- (3sec) PAUSED FLAT BENCH PRESS: 3 x 5
- BENT OVER ROW or PAUSED: 4 x 5
- OPTIONAL CORE
- STRETCH




BLOCK 2 : INTENSIFICATION

Sun: session 1: short accel + jumps + throws + tempo or jump rope
- WARMUP
- SPRINT WARMUP
- C1: SHORT ACCELL : 15-20m x ?
- C1: SVJ OR DLRVJ x ?
- C1-info:
- THROWS
- SPRINT TEMPO OR JUMP ROPE
- STRETCH

Sun: session 2: oly + main lower + unilateral
- WARMUP
- OLY WARMUP
- POWER CLEAN : 4 x 3
- SQUAT : 3 x 5
- BARBELL LUNGE : 4 x 5 each
- OPTIONAL CORE + TKE
- STRETCH

Mon: upper
- WARMUP
- SHOULDER WARMUP
- PUSH PRESS: 4 x 3
- INCLINE BENCH PRESS: 3 x 5
- S1: DIPS : 3 x AF
- S1: PULLUPS : 3 x AF
- S2: (~30deg incline) SINGLE ARM DB BENCH PRESS: 3-4 x 8
- S2: (3sec paused) SINGLE ARM DB ROW: 3-4 x 5
- OPTIONAL CORE
- STRETCH

Wed: short accel, jumps, paused lower
- WARMUP
- SPRINT WARMUP
- C1: SHORT ACCELL : 15-20m x ?
- C1: SVJ OR DLRVJ x ?
- C1-info:
- WARMUP
- OLY WARMUP
- POWER CLEAN : 4 x 3
- DEADLIFT : 3 x 3
- (3sec) PAUSED BARBELL LUNGE : 4 x 5 each
- OPTIONAL CORE + TKE
- STRETCH

Fri: oly + paused upper
- WARMUP
- SHOULDER WARMUP
- HANG POWER CLEAN: 4 x 3
- PUSH PRESS: 4 x 3
- (3sec) PAUSED FLAT BENCH PRESS: 3 x 5
- BENT OVER ROW or PAUSED: 4 x 5
- OPTIONAL CORE
- STRETCH



To paste the template into your journal:

[u][b][size=24pt]FlanderBeast Strength & Power Template #1[/size][/b][/u]

[size=18pt][b]BLOCK 1 : "INTENSITY DELOAD - VOLUME EMPHASIS" [/b][/size]

[b]Sun: session 2: oly + main lower + unilateral[/b]
- WARMUP
- SPRINT WARMUP
- OLY WARMUP
- POWER SNATCH : 4 x 3
- SQUAT : 5 x 8, 3min rest in between, quick 8's no pausing excessively
- TKE LEG EXT: 5 x 15-20
- OPTIONAL CORE
- STRETCH

[b]Mon: upper[/b]
- WARMUP
- SPRINT WARMUP
- SHOULDER WARMUP
- PIN BENCH: 4 x 3
- INCLINE BENCH PRESS: 4 x 8
- S2: (~30deg incline) SINGLE ARM DB BENCH PRESS: 3-4 x 8
- S2: (3sec paused) SINGLE ARM DB ROW: 3-4 x 5
- OPTIONAL CORE
- STRETCH

[b]Wed: short accel, jumps, paused lower[/b]
- WARMUP
- SPRINT WARMUP
- OLY WARMUP
- POWER SNATCH : 4 x 3
- DEADLIFT : 4 x 5, nonmax, 3min rest between sets, reset quickly between reps
- SQUAT: 3 x 12, 3min rest between sets, 12 reps no pause between reps, these sets are non stop reps with good form-controlled
- TKE LEG EXT: 5 x 15-20
- OPTIONAL CORE
- STRETCH

[b]Fri: oly + paused upper[/b]
- WARMUP
- SPRINT WARMUP
- SHOULDER WARMUP
- HANG POWER SNATCH: 4 x 3
- MILITARY PRESS: 4 x 3
- (3sec) PAUSED FLAT BENCH PRESS: 3 x 5
- BENT OVER ROW or PAUSED: 4 x 5
- OPTIONAL CORE
- STRETCH




[size=18pt][b]BLOCK 2 : INTENSIFICATION[/b][/size]

[b]Sun: session 1: short accel + jumps + throws + tempo or jump rope[/b]
- WARMUP
- SPRINT WARMUP
- C1: SHORT ACCELL : 15-20m x ?
- C1: SVJ OR DLRVJ x ?
- C1-info:
- THROWS
- SPRINT TEMPO OR JUMP ROPE
- STRETCH

[b]Sun: session 2: oly + main lower + unilateral[/b]
- WARMUP
- OLY WARMUP
- POWER CLEAN : 4 x 3
- SQUAT : 3 x 5
- BARBELL LUNGE : 4 x 5 each
- OPTIONAL CORE + TKE
- STRETCH

[b]Mon: upper[/b]
- WARMUP
- SHOULDER WARMUP
- PUSH PRESS: 4 x 3
- INCLINE BENCH PRESS: 3 x 5
- S1: DIPS : 3 x AF
- S1: PULLUPS : 3 x AF
- S2: (~30deg incline) SINGLE ARM DB BENCH PRESS: 3-4 x 8
- S2: (3sec paused) SINGLE ARM DB ROW: 3-4 x 5
- OPTIONAL CORE
- STRETCH

[b]Wed: short accel, jumps, paused lower[/b]
- WARMUP
- SPRINT WARMUP
- C1: SHORT ACCELL : 15-20m x ?
- C1: SVJ OR DLRVJ x ?
- C1-info:
- WARMUP
- OLY WARMUP
- POWER CLEAN : 4 x 3
- DEADLIFT : 3 x 3
- (3sec) PAUSED BARBELL LUNGE : 4 x 5 each
- OPTIONAL CORE + TKE
- STRETCH

[b]Fri: oly + paused upper[/b]
- WARMUP
- SHOULDER WARMUP
- HANG POWER CLEAN: 4 x 3
- PUSH PRESS: 4 x 3
- (3sec) PAUSED FLAT BENCH PRESS: 3 x 5
- BENT OVER ROW or PAUSED: 4 x 5
- OPTIONAL CORE
- STRETCH

Nice post...will keep this in mind for future programming.

<a href="http://www.youtube.com/watch?v=CL4iVQyp9L4" target="_blank">http://www.youtube.com/watch?v=CL4iVQyp9L4</a>

Hahaha that clip had me lolling.

Props to darq for this amazing program.