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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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WEEK OF 3/6 VBC WEIGHTLIFTING PROGRAM: WEEK 6

The 6th week of our training cycle we will start to touch heavier percentages again. We change our lifting protocol every two weeks.  Therefore this week will be similar to last just higher percentages or increased reps. 3/6 Monday Back Squat 90%x2, 85%x4, 80% x6, 90%x2, 85%x4, 80% x6, 90%x2, 85%x4, 80% x6  Back Squat dip...

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WEEK OF 2/27 VBC STRENGTH/POWER PROGRAM: WEEK 5

In week 5 of our strength and power program we have added rack pulls for the sumo deadlift.  Rack pulls are a good way to overload and strengthen the second half of the pull. Close grip bench press has been introduced to begin preparation for the traditional bench press maximum attempt at the end of...

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WEEK OF 2/27 VBC WEIGHTLIFTING PROGRAM: WEEK 5

Beginning the 5th week of our training cycle we will start to touch higher percentages, i.e 90% and above. Only in using weights in the 90%-100% range will we be able to recruit the necessary fast twitch muscle fibers.  We have switched exercises on particular days for variation.  Over time we will introduce the classic...

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WEEK OF 2/20 VBC STRENGTH/POWER PROGAM

VBC STRENGTH/POWER PROGRAM WEEK OF 2/20 The purpose of the VBC strength and power program is to provide our members an alternative to traditional weightlifting programming.  Within the strength and power’s program are elements of bodybuilding, powerlifting and strongman training.  The days are separated by muscle groups like in a traditional bodybuilding program- chest and...

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WEEK OF 2/20 VBC WEIGHTLIFTING PROGRAM

This is the 4th week of our current training cycle, our focus being the VBC maxout night on 4/20 and the TCA Summer Meet in Monrovia on 5/20.  Our first 4 weeks have included a variety of exercises ( variation gives psychological and physiological refreshment from monotony), higher volume, and percentages in the 80-85% range for...

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Week of 2/13 Strength & Conditioning Program

DAY 1 Sumo deadlift 5 rep max, -5-10kg 5×5 Reverse grip bench press 5 rep max, -5-10kg 3×5 Incline Barbell Press superset with Incline Dumbbell flyes 4×12+6 (12 reps should be hard but not maximum/6 reps should be to muscular failure) Prone Bench Rows 5×8 heavy Reverse hyper extension with band off GHD 3X10 Conditioning:...

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Week of 2/13

2/13 Monday Snatch off platform with 3 sec pause at shin 5×2 75-85% Snatch off high block (starting near hips) 3×2 80-85%   Snatch deadlift +snatch pull 5×2+2 90-110% (% of snatch) Bench Press 5 rep max, -5-10kg 2×5 V-up 3×20 Box jump 5×3 medium height 2/14 Tuesday Back Squat 1×7 70%, 5×5 80% Back...