A few months ago I posted a video explaining the benefits of myotatic reps and some of the exercises I was using them on in the weight room with my athletes (https://www.facebook.com/NathanWilliamsStrength/videos/497444030755919/). What I didn’t post was a program on how to implement the quarter reps yourself. Below is a 4-day upper/lower body split routine you can take and use.
Due to how tough and fatiguing the quarter rep makes an exercise, you will usually want to use it on only one exercise per lift. It may be ok to add the quarter rep to a second exercise if it’s done on a smaller muscle group, such as a bicep curl, late in your lift. I used this technique to improve power in my athletes, but you can certainly use it for pure strength (the base program below focuses towards strength). Just think: performed fast = power, performed slow = strength. Don’t try and do your 1 rep max on these though, your load should top out around 75-80%. I personally think 3 to 6 reps is the sweet spot for your range with this technique. Going below 3 may not provide much of an effect while 6 may kill your form and ability to hit full extension/quarter rep spot. Again, that is my opinion.
Day 1
A1) BB Bench Press @1.25 4x5
B1) Landmine SA Press 4x6ea
B2) Cable SA Row 4x6ea
B3) Band Pull Apart 3x10
C1) DB Arnold Press 3x6
C2) TRX Row 3x8
C3) Wall Slides 3x10
D1) SA DB Carry 3x25yards ea
D2) DB Tricep OH Ext 3x6
Day 2
A1) Trap Bar Deadlift @1.25 4x5
B1) DB Staggered Stance RDL 4x5ea
B2) Mini-Band Side Steps 3x8ea
B3) Superman Shoulder Taps 3x5ea
C1) DB Lateral Lunge to Crossover Step Up 3x5ea
C2) SB Single Leg Curls 3x8ea
C3) Cable or Band Pallof Press 3x5ea
D1) Front Plank 3x 0:30-1:00
D2) Feet Elevated Glute Bridge 3x6-10
Day 3
A1) BB Incline Press 4x5
B1) NG Pull-Ups @1.25 4x5
B2) Push-Ups 3x6-12
B3) DB Shrug 3x6-12
C1) Lat Pulldown 3x6-8
C2) SA DB OH Press 3x5ea
C3) SA DB Row 3x5ea
D1) DB Curl @1.25 3x5
D2) Cable Tricep Ext. 3x8
Day 4
A1) BB Back Squat @1.25 4x5
B1) KB Swing 4x6
B2) Mini-Band Clam 3x8ea
B3) Superman Shoulder Taps 3x5ea
C1) DB Reverse Lunge 3x5ea
C2) SL Glute Bridge 3x5ea
C3) Side Plank 3x :30-1:00ea
D1) DB Calf Raise w/ 3-Second Eccentric 3x10
D2) AB Wheel or BB Rollout 3x10
Note: You will probably want to lower the total volume in this lift when aiming to improve quality power.
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