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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...

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Weekly of 2-6-17

2/6 Monday Snatch Deadlift +Hang Snatch from shin+ Overhead squat 5×2+1+2 70-80% (% of snatch) Snatch Pull off platform with 3 second pause at knee 5×3 85-100% (% of snatch) Front squat with 5 sec. pause at bottom 6×2 80% Bench Press 5×10 65-75% Bounding 5×5 outside or on carpet 2/7 Tuesday Back Squat 5×7...

Posted by February 5, 2017February 5, 2017
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Week of 1-30-17

1/30 Monday Snatch Deadlift +Hang Snatch from shin+ Overhead squat 5×1+1+2 70-80% (% of snatch) Snatch Pull off platform with 3 second pause at knee 5×3 85-100% (% of snatch) Front squat with 5 sec. pause at bottom 5×2 80% Bench Press 5×10 60-70% Bounding 5×5 outside 1/31 Tuesday Back Squat 5×7 70%, bodyweight A.M.R.A.P....

Posted by February 3, 2017February 3, 2017
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Week of 1-23-17

1/23 Monday Snatch 95%x1, 90% 2×1, 85%2×1 Clean and Jerk 90% 2×1, 85%2×1 Clean pull 90% 3×3 Back Squat 80% 5×5 1/24 Tuesday Power Snatch 90% 2×1, 85% 2×1, Power Clean and Jerk 90% 2×1, 85% 2×1 Clean grip overhead squat 50% of clean 5×2 Situp 3×20-30 1/25 Wednesday snatch technique 40-50% 5×3 clean and...

Posted by January 28, 2017January 28, 2017