Strength Contest Plan of Attack

For these last four weeks: Perform light to moderate cardio for 20-30 minutes two times/week.

The tested lifts are: Deadlift, Bent-over Row, Bench Press, Squat.

Follow these guidelines as closely as you can, but add weight only if you can do so and lift in a safe and controlled manner.

Week 9: June 6 thru 12 Monday: Perform 3 sets of 6-8 reps with a heavy weight that would allow you to perform two more reps if you had to. Wednesday: Perform 3 sets of 6-8 reps with the most weight you can. Friday: Perform 3 sets of 6-8 reps with explosive lifting technique using 50% of your maximum weight for each exercise.*

Week 10: June 13 thru 19 Monday: Add 1-5 lbs. to last week’s weights and perform the same workout. Wednesday: Add 1-5 lbs. to last week’s weights and perform the same workout. Friday: Add 1-5 lbs. to last week’s weights and perform the same workout.

Week 11: June 20 thru 26 Monday: Add 1-5 lbs. to last week’s weights and perform the same workout. Wednesday: Add 1-5 lbs. to last week’s weights and perform the same workout. Friday: Add 1-5 lbs. to last week’s weights and perform the same workout.

Week 12: June 27 thru July 3 Monday: Add 1-5 lbs. to last week’s weights and perform the same workout. Wednesday: Add 1-5 lbs. to last week’s weights and perform the same workout. Friday: Perform the same workout as last Friday, but perform just 1 set.

* For explosive lifting, load the bar with just 50% of the maximum weight you can lift for one repetition. Lower the weight slowly, pause for 2 seconds, then explode upward lifting as quick as you can.

Time for Testing! Rest up over the weekend, and be sure to consume ample carbohydrates and drink plenty of water.

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