Friday, October 15, 2010

DOWNFORCE

back squat

275#: 4-8-4 1 min. rest intervals between sets
300#: 3-5-3 1.5 min. rest intervals between sets
325#: 2-4-2 2 min. rest intervals between sets
350#: 1-3-1 3 min. rest intervals between sets

3 min. rest between weight increases

3 comments:

  1. Splitters and diffusers in place, vortex generators strategically positioned, downward thrust maximized. Corralling 324 psi of “Turbo” boost requires an equal displacement of downforce. In this case, the grounding agent took the form of back squats coupled with large loads and moderate repetitions. Rest was a pattern increase aligned with ascending bar weight. The idea here: strength gain. I have searched and found success with programs that define work and rest periods for power based training. There’s more to be gained from a conclusive barrage of work, than random tests of physical might.

    Recreating this programming is a matter of personal restriction or capability. Three Two Four post workouts as they are designated by the end user (i.e. the 324 hierarchy). Weight, rep schemes, and time considerations are individual and specific; they should not be considered a universal formula. The greatest gains are made when an athlete can transcend ubiquitous programming and demarcate his/her own parameters. With this in mind, the table below is a rough approximation to guide weight scaling for this journey.

    4-8-4 = ~70% of 1RM
    3-5-3 = ~75% of 1RM
    2-4-2 = ~80% of 1RM
    1-3-1 = ~85% of 1RM

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  2. this info is of extreme value to those of us on the other side of the screen. thank you.

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  3. It has been alluded to many times that this prescription is not user-friendly. Just as each malady requires a specific prescription, dose, or medication, each athlete requires his or her own unique prescription based on strengths, weaknesses, goals, capabilities, and limitation. Instead of going to the doctor, learn how to cultivate and dispense your own medicine.

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