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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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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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