5 Weeks to Get in Great Shape for Your Season

When July rolls around, I always get this feeling that summer is over. In August, football and other sports return to the University and everything is back in full swing—lifts, conditioning, and games.

I anticipate getting to teach new freshman how to clean, squat, etc. It is always rewarding to see kids come back in great shape because they followed the program.

Any athletes who are gearing up for a fall season can follow this program to get strong. If you have fallen behind in your training, it’s not too late. I have designed a five-week program to get you ready for your season.

Even if you aren’t getting ready for a sport season, why not get stronger and more powerful? If you didn’t hit your summer goals, set new ones.

I suggest having 2 years of training experience or more for this program. It includes cleans, squats, presses, benches and various assistance work. Everything is written as sets x reps.  The main lifts are based on percentages. If you don’t have a max, just estimate (err on the low side). Take as much rest as needed for the percentage-based lifts.

For the assistance work, you should take very little rest (30-60 seconds). Pick a weight that’s challenging, but you can still complete all your reps with good form. Also note the abbreviations: AHAP = As Heavy As Possible (with good form) and AMAP = As Many As Possible (one rep short of failure).  Follow at your own risk. Get started!

If you decide to follow this, feel free to send me feedback/results!

Week 1

Day 1Clean 50×3, 60×3, 70 5×3

Squat 50×5, 604, 70×3, 75 5×3

Push Press 4×5 AHAP superset 4×5-10 Chins

Cubans 3×10

BB Shrugs-heavy 5×5

Day 2Box Jumps 5×5

Lunges 3×6 each leg, 45%bwt

Bench 50×5, 60×5, 65 4×10

DB Flyes-flat 3×12

Chins 5xAMAP

Dips 3×10-20

Curls-Any type 5×10

Day 3Deadlift 60×3, 70×2, 80 5×2

Front Squat (use clean max) 50×3, 65 4×2

Close Grip Bench 50×5, 60×3, 70 4×5

Rear Raise 4×10

1-Arm BB Row 4×10

Reverse BB Curls 4×10

 

Week 2

Day 1Clean 50×3, 60×3, 70×2, 75 6×2

Squat 50×5, 604, 70×3, 80 5×2

Push Press 5×4 AHAP superset 5×6-12 Inverted Rows

Laterals 3×10

BB Shrugs 5×6, 1×15

Day 2Box Jumps 6×6

Step ups 3×6 each leg (quad parallel to ground when you set it up) 45%bwt

Bench 50×5, 60×4, 70×3, 75 5×5

DB Incline 3×10

Chins 3×6-10

Dips 3×6-10, add weight if you can

Curls-Any type 5×10

Day 3Deadlift 60×3, 70×2, 80×2, 85 5×2

Front Squat (use clean max) 50×3, 60×2, 70 4×2

Close Grip Bench 50×5, 60×3, 70 4×6

Rear Raise 4×12

1-Arm BB Row 4×12

Reverse BB Curls 4×12

 

Week 3

Day 1Clean 50×3, 60×3, 70×2, 80×2, 85 6×2

Squat 50×5, 60×4, 70×3, 80 5×3

Push Press 5×3 AHAP superset 5×6 Bent over rows

BB Front raise 3×10

BB Shrugs 4×6, 2×12

Day 2Box Jumps 5×8

2-Way Lunge (1 front, 1 reverse=1 rep) 2×8 each leg, 45%bwt

Bench 50×5, 60×4, 70×3, 80×1, 85 5×2, 70×6, 65×8, 50×12

DB Incline Flyes 3×15

Chins 3×8-12

Dips 3×8-12

Curls-Any type, 3×6 heavy then 3×12-strict

Day 3Deadlift 60×3, 70×2, 80×1, 90×1, 95 3×1

Front Squat (use clean max) 60×3, 70×2, 75 4×2

Close Grip Bench 50×5, 60×3, 70×2, 75 4×5

Rear Raise 4×15

1-Arm BB Row 4×15

Reverse BB Curls 4×15

 

Week 4

Day 1Clean 50×3, 60×3, 70×2, 80×2, 85 8×2

Squat 50×5, 60×4, 70×3, 80×2, 85 6×2

Push Press 5×2 AHAP superset Chins 5×6-12

Cubans 3×12

BB or DB Shrugs 5×8

Day 2Box Jumps 5×8

DB Walking Lunge 4×30 yards each leg

Bench 50×5, 60×4, 70×3, 80 5×3

DB Incline 3×15

Chins x20-30 total

Dips x20-30 total

Curls-Any type 3×15

Day 3Deadlift 60×3, 70×2, 80×1, 90×1, 95×1, 100×1

Front Squat (use clean max) 60×3, 70×2, 75 4×3

Close Grip Bench 50×5, 60×3, 70×2, 75 4×6

Rear Raise 5×10

1-Arm BB Row 5×10

Reverse BB Curls 5×10

 

Week 5

Day 1Clean 50×3, 60×3, 70×2, 80×1, 90 2×1, 80 4×2

Squat 50×5, 60×4, 70×3, 80×2, 85 5×3

Push Press 10×1 AHAP superset 10×5 Bent over rows

Laterals or BB Front raise 3×12

BB or DB Shrugs 5×10

Day 2Box Jumps 5×10

Lunges or step ups 3×6 each leg, 45%bwt

Bench 50×5, 60×4, 70×3, 80×1, 85×1, 90 2×1, 75 3×4

DB Incline 4×15

Chins x30 total

Dips x30 total

Curls-Any type 5×15-short rest

Day 3Deadlift 60×3, 70×2, 80×1, 90 4×1

Front Squat (use clean max) 60×3, 70×2, 75 5×3

Close Grip Bench 50×5, 60×3, 70×2, 80 5×2

Rear Raise 5×12

1-Arm BB Row 5×12

Reverse BB Curls 5×12

 

 

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