Ello my Friends,
Basic block phases + ‘galloping’ programming
BASIC
(I)accumulation phase – alternate with (II)
- functional hypertrophy
(II)strength ramping (intensification) – followed by
- up to 90% 1-3rep max
(III)metabolic conditioning
- corrective + assistance + 60-90% of weight reached in (ii)
con: no change in volume btwn ii and iii in the main lift
pro: you get really good at a specific movement
GALLOPING
I) clean x5r
II) press 3x5r
III) squat 3s x5r+1press
IV) DL 3s x3r+1squat+1press
V) Corrective+1DL+1squat+1press
VI) Assistance+corrective+1DL+1squat +1press
- types of movements variable
- can be progressed over single session or over multiple days