Posted on

Brute Strength Workout Program


‘BRUTE strength’ ¬†inspired Program:
S,S,P


– Size, Strength, Power –

Phase 1 =TENxTEN4TEN +rest week –
=Accumulation Phase = start the year off with 10 sets of 10 reps for 10 weeks. focus on speed the first 3-4 weeks, build volume by increasing the weight. Weeks 9 and 10 should be no more than 60% 1rep max.

Phase 2 = 5/3/1 intensification
= Intensification Phase = after rest / deload week, do 3-5 cycles of 5/3/1

cycle 1:
week 1 = 5×5 @70-75%
week 2 = 6×3 @75-80%
week 3 = 8×1@80-85%
cycle 2: (+5%)
W4, 5 & 6 @ 85-90%
cycle 3: (+5%)
W7, 8 & 9 @ 90-95%
cycle 4: (+5%)
W10, 11 & 12 @ 95ish %

REST & TEST

<>

Bi-annual Variation

Phase I
Accumulation; TENxFIVE4FIVE – 10sx5rx5weeks
Intensification;
W1&2: 1r/3r@85%
W3,4,5: 1r/5r/3r@90%
W6: 1r@95%

Phase II
Accumulation; FIVExTEN4FIVE – 5sx10rx5weeks
Intensification;
W1&2: 2r/3r@85%
W3,4,5: 2r/5r/3r@90%
W6: 2r@95%