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Week of 4/3 VBC Strength and Power Program Week 10

In week 10 of our strength and power program we will begin preparation for new 1 rep maximums on bench, squat, and deadlift in 3 weeks. Primary lifts will be in the 90-99% range. 4/5 Sumo deadlift 3 rep max  , -5-10kg 2×3 Sumo deadlift off box knee level 115-120% 3 x2 Bench press 2...

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Week of 4/3 VBC Program Week 10

In week 10 we will focus on the classic lifts and begin preparing for our maxout event on 4/20. 4/3 Monday Power snatch 3×1-2 85-95% Power clean and jerk 3×2+1 85-95% Clean Pull 100-115% 3×3 Front Squat 80-90% 3×3 4/4 Tuesday Back Squat 3×1-2 90-95% Snatch 80-85% 3×2 Clean and jerk 80% 3×2 Snatch pull...

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VBC WEEK OF 3/27 WEEK 9

The 9th week of our training cycle our cycle exercise selection has narrowed.  We max on squats this week. 3/27 Monday Back Squat 1 rep max, -5-10 kg 3×2 Back Squat dip 3 second pause at bottom position 50-65% of squat 3×3 Hang snatch from knee MAX, 85% 3×2 Snatch pull 5×3 100-120%% (% of...

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VBC WEEK OF 3/27 STRENGTH POWER WEEK 9

In week 9 of our strength and power program we will be bing preparation for new 1 rep maximums on bench, squat, and deadlift in 4 weeks. Primary lifts will be in the 90-99% range.   s 3/29 Sumo deadlift 5 rep max  , -5-10kg 2×5 Sumo deadlift off box knee level 110-120% 3 x3...

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WEEK OF 3/20 VBC STRENGTH POWER WEEK 8

In week 8 of our strength and power program we have added higher percentages and eliminated box squats and deadlifts from blocks. We have replaced those movements with band pulls for acceleration. 3/22 Sumo deadlift 1 rep max , -5-10kg 5×2  Sumo deadlift band pull 3×3 very light with band attached to 1 heavy dumbbell...

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WEEK OF 3/20 VBC PROGRAM WEEK 8

The 8th week of our training cycle our cycle is now moving to less volume, higher intensity, and only basic/classic movements. We will max on our squats in 1 week. 3/20 Monday Back Squat 2 rep max, -5-10 kg 3×2 Back Squat dip 3 second pause at bottom position 50-65% of squat 3×3 Hang snatch from...

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WEEK OF 3/13 VBC STRENGTH/POWER PROGRAM:WEEK 7

In week 7 of our strength and power program we have added higher percentages and eliminated box squats and deadlifts from blocks. We have replaced those movements with band pulls for acceleration. 3/15 Sumo deadlift 2 rep max, -5-10kg 5×2  Sumo deadlift band pull 3×3 very light with band attached to 1 heavy dumbbell on...

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WEEK OF 3/13 VBC PROGRAMMING: WEEK 7

The 7th week of our training cycle our cycle is now moving to less volume, higher intensity, and only basic/classic movements. We will max on our squats in 2 weeks. 3/13 Monday Back Squat 3 rep max, -5-10 kg 3×3 Back Squat dip 3 second pause at bottom position 50-65% of squat 3×3 Hang snatch from...

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WEEK OF 3/6 VBC STRENGTH AND POWER PROGRAM: WEEK 6

In week 6 of our strength and power program we have added higher percentages and higher reps. Traditionally we change the lifting protocol every 2 weeks. 3/8 Sumo deadlift 3 rep max, -5-10kg 5×3 try to add 1 kg from last week or more Sumo deadlift from block 3×3 110-130% of projected max Reverse grip bench...

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