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Week of 5/1 Strength/Power Week 2

This is week 2 of the new strength/power cycle.  This week we will repeat week 1 in order to continue building muscle tissue. Wednesday 5/3 Dumbbell Bench Press 5×8-12 heavy add weight from last week Dips 5×5 with weight if possible add weight from last week Incline Dumbbell Flyes 3×20 add weight from last week Barbell overhead tricep...

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Week of 5/1 VBC Week 2

This is week 2 of the new VBC weightlifting cycle.  This week we will begin using weightlifting exercises that have transfer of training. There will be more variety than in a competition phase and higher volume.  Percentages will be in the 75-85% range in order to increase muscular hypertrophy. Monday 5/1 Snatch deadlift+Snatch+Overhead squat 5×2+2+2...

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WEEK OF 4/24 STRENGTH/POWER WEEK 1

This is week 1 of the new strength/power cycle.  This particular week will be known as a transition week.  Transition weeks are means for physiological and psychological refreshment.  This week will consist of bodybuilding and weightlifting exercises that may or may not increase powerlifting performance. Wednesday 4/26 Dumbbell Bench Press 5×8-12 heavy Dips 5×5 with weight...

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WEEK OF 4/24 VBC WEEK 1

This is week 1 of the new VBC weightlifting cycle.  This particular week will be known as a transition week.  Transition weeks are means for physiological and psychological refreshment.  This week will consist of bodybuilding and weightlifting exercises that may or may not increase weightlifting performance.  Monday 4/24 Snatch deadlift+Snatch+Overhead squat 5×2+1+2 70-80% (% of...

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WEEK OF 4/17 VBC WEEK 12

This week we test snatch and clean and jerk! 4/17 Monday Snatch 80% 3×1 Clean and Jerk 80% 3×1 Front squat max 4/18 Tuesday Power snatch 90%x1 Power clean and jerk 85% x1 Back Squat 90%x1 4/19 Wednesday Snatch with bar Clean and jerk with bar 4/20 Thursday Snatch max Clean and jerk max 4/21...

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WEEK OF 4/10 VBC STRENGTH/POWER WEEK 11

In week 11 of our strength and power program we will begin preparation for new 1 rep maximums on bench, squat, and deadlift next week. 4/12 Sumo deadlift 2 rep max, -5-10kg 2×2 Bench press 2 rep max add 1 kg from last week , -5-10kg 3×2 Incline barbell 3 rep max -5-10 kg 3×6...

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VBC WEEK OF 4/10 WEEK 11

In week 11 we will focus on the classic lifts heavy and begin preparing for our maxout event on 4/20. 4/10 Monday Power snatch max,  2×1-2 85-95% Power clean and jerk max, 3×2+1 85-95% Clean Pull 100-115% 3×3 Front Squat 85-95% 3×1-2 4/11 Tuesday Snatch 80-85% 3×2 Clean and jerk 80% 3×2 Snatch pull 100%...