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Ryan Vierras Lifting Schedule |
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Pingleton
Postaholic Highland Games' virtually straight legs Joined: 11/28/06 Location: Canada Status: Offline Points: 2747 |
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Posted: 1/11/08 at 4:13am |
Here’s a rough outline of a weeks workout with some exception and variations (I am always looking to improve, so exceptions and variations are a big part of what I do in my training.) ….As you can see below I am not reinventing the wheel but, I feel I have developed the ideal combination of lifts plus reps and sets to coincide with the throw more efficiently. From week to week I drastically changing up the reps and sets to not allow the body to get complacent...I like to always keep the body adapting to the new stresses…this is how my body gets stronger and more explosive faster. We are Cycling our workouts 4 weeks on 1 week off w/ a Mini Cycle thrown in there on occasions…see below Day 1 Workout: Morning AM Drilling: Added these back with the volume from my early days and feel these have made a huge increase in the feeling of my throws thus far. Center Pivot---------------------5x10 Step-over-----------------------5x10 South Africans w/ reverse----- 5x5 Line drills------------------------10x5 175 I am working towards the 250 – 300 reps range right now. PM Lifting: Power Snatch Jump Shrugs (6” or 12” Blocks) Snatch Hi-Pulls (12”) Core Crushers Core Med-Ball stuff Day 2 Workout: Morning AM Drilling: Same stuff PM Lifting: Full Squats, Box Squats or Band Squats Front Squats, Box FS or Band FS Step-ups Single leg Squats w/ back leg up Core Med-ball stuff Day 3: Upper Body stuff- when I feel like doing that stuff, which is not often. I’ll use this day for drills primarily. Day 4: Morning AM Drills PM Lifting: Power Cleans Behind the Neck Jerks Hex Bar Deadlifts Core Crushers – If I am not thrashed from the above 56 drill pulls Day 5: Throwing & Drilling Here’s a good Nervous System shocker for those looking for something new to try out. Here’s what I did last week and I am still feeling it today. Mini-Cycle (1 week only) 12x2 @ 75% of your 1RM w/ only 45sec rest between sets (strict time) Day 1: Monday Power Snatch: 12x2 @ 215lbs Hex Bar Jump Shrugs (6”): 12x2 @ 545lbs Day 2: Tuesday Squats: 12x2 @ 545lbs Front Squats: 12x2 @ 415 Day 3: Thursday Power Cleans: 12x2 @ 240lbs Hex Bar Deadlifts: 12x2 @ 525 Day 4: Friday Hex Bar Jump Shrugs (12”): 12x2 @ 545lbs (just for fun and a warm-up for the B.N.J) Behind the Neck Jerks: 12x2 @ 355lbs This is a very tough week of lifting, but once you finish the week out you will like them. Mike, this is right up your alley. Edited by Ryan Vierra on 20/2/07 at 3:36pm __________________ Ryan Vierra For Heavy Event Training information visit: www.ryanvierrausa.com |
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