Вы находитесь на странице: 1из 2

The last step in creating your training program is to factor in your rest periods.

You must keep track of your rest periods! As with everything else, this is highly individual. If your conditioning sucks, you may want to consider keeping longer rest periods. Honestly though, I would recommend challenging yourselves. If three minutes rest is just right for you, try dropping 15-30 seconds off your time. In regards to the supersets (which is also entirely up to you), be sure to read up on my antagonistic superset article HERE. Use that as your guide for rest periods. During the conditioning phase I put my clients through, I color code my templates based off of those prescriptions. Heres the final revision with rest periods factored in. UPPER A1) Bench Press 5/3/1 protocol A2) Neutral Grip Chins 3 x 8 * 3-4 min rest B1) Paused DB Press 5 x 10 B2) V-Bar Rows 5 x 10 * 90 sec rest C1) Rolling DB Extensions 3 x 12 * 60 sec rest D1) Face Pulls 3 x 15 * 30 sec rest LOWER A) Full Squats 5 x 10 (cycling percentages) * 3-4 min rest B) Deficit Deadlifts 3 x 6 * 3 min rest C1) Gluteham Raises 5 x 6 C2) Spread-eagle Sit-ups 5 x 10 * 120 sec rest D1) Neck Harness 5 x 15 * 60 sec rest UPPER A1) Incline Bench 5/3/1 protocol A2) Chins 3 x 5 * 3-4 min rest B1) Standing DB Press 3 x 10 B2) Pulldowns 3 x 12 * 90 sec rest C1) JM Press 5 x 6 * 120 sec rest D1) Hammer Curls Triple drop set * n/a If your goal is a conditioning focus, anything goes. Thats why I personally love this method of training. Using that same base template (revised III), now you write a GPP exercise at the end of the training day. UPPER A1) Bench Press 5/3/1 protocol A2) Neutral Grip Chins 3 x 8 * 3-4 min rest B1) Paused DB Press 5 x 10 B2) V-Bar Rows 5 x 10 * 90 sec rest C1) Rolling DB Extensions 3 x 12 * 60 sec rest D1) Face Pulls 3 x 15 * 30 sec rest E) Barbell Circuit 3 trips * 120 sec rest LOWER A) Full Squats 5/3/1 protocol * 3-4 min rest B) Deficit Deadlifts 3 x 6 * 3 min rest C1) Gluteham Raises 5 x 6 C2) Spread-eagle Sit-ups 5 x 10 * 120 sec rest

D1) Neck Harness 5 x 15 * 60 sec rest E) Prowler Push 6 trips (3 low/3 high) * 60 sec rest UPPER A1) Incline Bench 5/3/1 protocol A2) Chins 3 x 5 * 3-4 min rest B1) Standing DB Press 3 x 10 B2) Pulldowns 3 x 12 * 90 sec rest C1) JM Press 5 x 6 * 120 sec rest D1) Hammer Curls 2 x 15-20 * 60 sec rest E) Jump Rope (60 sec on / 15 off) 5 cycles

Похожие интересы