Another Recipe

[COACH LEW]

A Routine Im Using With My College Athletes-give It A Try
4 Week Minicycle
Week 1 And 2 Base
Week 3 Overload
Week 4 Deload
During The Base Cycles I Use Combo Olympic Lifts Only
Day One And Day Two
Bs/gm 3x1-1 135/185/225
Bs/ds/dump/hpc 3x1-1-1 225/255/265
Bs/pjbn/os/dump/hpc 3x1-1-1-1 265/275/295
Bs/pjbn/dump/hpc 3x1-1-1 295/305/320
Bs/pjbn/dump/hpcfs 3x1-1-1 320/325/335
Bs/pjbn/dump/hpc/dump/hpcfs 3x1-1-1-1 335/345/365
The Weight Always Increases Each Set Each Exercise
The Intensity Is The 80% Zone Normally But Varies With Athlete
I Use Intensity Zones Instead Of Strict Percentages
3 Sets Weighted Dips And Pullups
Thats It Thats All
We Train Two Days A Week And Are Getting Very Strong
Sport Family College Work Friends Faith All Are Part Of Our Athletes Lives
In The Summer I Add Two Days For Change Of Direction And Linear SpeedAnd Specific Sports Drills
Our Overload-- Weekday One And Day Two
Basic Simple We Power Clean Hang Power Clean Push Jerk
And Squat 12x2 In The 90% Zone Sometimes We Use A Two Week Base Snatch Combos Or Deadlift We Include Those Lifts
Our Deload Week 60% Of Overload Week Same 12x2 Rep Scheme