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.

Click here for more articles by Gina Paulhus

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