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View Full Version : Christian Thibaudeau's Ascending/Descending Training



silles
07-21-2003, 12:09 AM
Sample Ascending/Descending Training

Monday (lower body ascending workout)



A. Step up jumps

Explosive tempo

60 seconds of rest between sets



Week 1: 3 x 10/leg

Week 2: 4 x 10/leg

Week 3: 5 x 10/leg

Week 4: 2 x 10/leg

Week 5: 3 x 12/leg

Week 6: 4 x 12/leg

Week 7: 5 x 12/leg

Week 8: 2 x 12/leg



B. Depth jumps

Explosive tempo

120 seconds of rest between sets



Week 1: 3 x 5

Week 2: 4 x 5

Week 3: 5 x 5

Week 4: 2 x 5

Week 5: 3 x 7

Week 6: 4 x 7

Week 7: 5 x 7

Week 8: 2 x 7



C. Jump squat with a loaded barbell

10X tempo

180 seconds of rest between sets



Week 1: 3 x 12 @ 10%

Week 2: 4 x 10 @ 15%

Week 3: 5 x 8 @ 20%

Week 4: 2 x 6 @ 25%

Week 5: 3 x 12 @ 15%

Week 6: 4 x 10 @ 20%

Week 7: 5 x 8 @ 25%

Week 8: 2 x 5 @ 30%



D. Power snatch from the hang

10X tempo

220 seconds of rest between sets



Week 1: 3 x 5 @ 70%

Week 2: 4 x 4 @ 75%

Week 3: 5 x 3 @ 80%

Week 4: 2 x 2 @ 85%

Week 5: 3 x 5 @ 75%

Week 6: 4 x 4 @ 80%

Week 7: 5 x 3 @ 85%

Week 8: 2 x 2 @ 90%



E. Full back squat

201 tempo

250 seconds of rest between sets


Week 1: 3 x 5 @ 70%

Week 2: 4 x 4 @ 75%

Week 3: 5 x 3 @ 80%

Week 4: 2 x 2 @ 85%

Week 5: 3 x 5 @ 75%

Week 6: 4 x 4 @ 80%

Week 7: 5 x 3 @ 85%

Week 8: 2 x 2 @ 90%



Tuesday (Upper body ascending workout)


A. 1/2 ballistic push ups

Explosive tempo

60 seconds of rest between sets



Week 1: 3 x max in 10 sec.

Week 2: 4 x max in 15 sec.

Week 3: 5 x max in 20 sec.

Week 4: 2 x max in 25 sec.

Week 5: 3 x max in 15 sec.

Week 6: 4 x max in 20 sec.

Week 7: 5 x max in 25 sec.

Week 8: 2 x max in 30 sec.



B. Medicine ball throw from chest

Explosive tempo

120 seconds of rest between sets



Week 1: 3 x 5

Week 2: 4 x 5

Week 3: 5 x 5

Week 4: 2 x 5

Week 5: 3 x 7

Week 6: 4 x 7

Week 7: 5 x 7

Week 8: 2 x 7



C. Ballistic bench press

10X tempo

180 seconds of rest between sets



Week 1: 3 x 6 @ 10%

Week 2: 4 x 5 @ 15%

Week 3: 5 x 4 @ 20%

Week 4: 2 x 3 @ 25%

Week 5: 3 x 6 @ 15%

Week 6: 4 x 5 @ 20%

Week 7: 5 x 4 @ 25%

Week 8: 2 x 3 @ 30%



D. Push jerk

10X tempo

220 seconds of rest between sets



Week 1: 3 x 5 @ 70%

Week 2: 4 x 4 @ 75%

Week 3: 5 x 3 @ 80%

Week 4: 2 x 2 @ 85%

Week 5: 3 x 5 @ 75%

Week 6: 4 x 4 @ 80%

Week 7: 5 x 3 @ 85%

Week 8: 2 x 2 @ 90%



E. Bench press

201 tempo

250 seconds of rest between sets


Week 1: 3 x 5 @ 70%

Week 2: 4 x 4 @ 75%

Week 3: 5 x 3 @ 80%

Week 4: 2 x 2 @ 85%

Week 5: 3 x 5 @ 75%

Week 6: 4 x 4 @ 80%

Week 7: 5 x 3 @ 85%

Week 8: 2 x 2 @ 90%


* Add 2 exercises for the upper back


Thursday (Lower body descending workout)



A. Full back squat

201 tempo

250 seconds of rest between sets


Week 1: 3 x 5 @ 75%

Week 2: 4 x 4 @ 80%

Week 3: 5 x 3 @ 85%

Week 4: 2 x 2 @ 90%

Week 5: 3 x 5 @ 80%

Week 6: 4 x 4 @ 85%

Week 7: 5 x 3 @ 90%

Week 8: 2 x 2 @ 95%



B. Power snatch from the hang

10X tempo

220 seconds of rest between sets



Week 1: 3 x 5 @ 70%

Week 2: 4 x 4 @ 75%

Week 3: 5 x 3 @ 80%

Week 4: 2 x 2 @ 85%

Week 5: 3 x 5 @ 75%

Week 6: 4 x 4 @ 80%

Week 7: 5 x 3 @ 85%

Week 8: 2 x 2 @ 90%



C. Jump squat with a loaded barbell

10X tempo

180 seconds of rest between sets



Week 1: 3 x 12 @ 10%

Week 2: 4 x 10 @ 15%

Week 3: 5 x 8 @ 20%

Week 4: 2 x 6 @ 25%

Week 5: 3 x 12 @ 15%

Week 6: 4 x 10 @ 20%

Week 7: 5 x 8 @ 25%

Week 8: 2 x 5 @ 30%



D. Depth jumps

Explosive tempo

120 seconds of rest between sets



Week 1: 3 x 5

Week 2: 4 x 5

Week 3: 5 x 5

Week 4: 2 x 5

Week 5: 3 x 7

Week 6: 4 x 7

Week 7: 5 x 7

Week 8: 2 x 7



E. Step up jumps

Explosive tempo

60 seconds of rest between sets



Week 1: 3 x 10/leg

Week 2: 4 x 10/leg

Week 3: 5 x 10/leg

Week 4: 2 x 10/leg

Week 5: 3 x 12/leg

Week 6: 4 x 12/leg

Week 7: 5 x 12/leg

Week 8: 2 x 12/leg



Friday (Upper body descending workout)



A. Bench press

201 tempo

250 seconds of rest between sets


Week 1: 3 x 5 @ 75%

Week 2: 4 x 4 @ 80%

Week 3: 5 x 3 @ 85%

Week 4: 2 x 2 @ 90%

Week 5: 3 x 5 @ 80%

Week 6: 4 x 4 @ 85%

Week 7: 5 x 3 @ 90%

Week 8: 2 x 2 @ 95%



B. Push jerk

10X tempo

220 seconds of rest between sets



Week 1: 3 x 5 @ 70%

Week 2: 4 x 4 @ 75%

Week 3: 5 x 3 @ 80%

Week 4: 2 x 2 @ 85%

Week 5: 3 x 5 @ 75%

Week 6: 4 x 4 @ 80%

Week 7: 5 x 3 @ 85%

Week 8: 2 x 2 @ 90%



C. Ballistic bench press

10X tempo

180 seconds of rest between sets



Week 1: 3 x 6 @ 10%

Week 2: 4 x 5 @ 15%

Week 3: 5 x 4 @ 20%

Week 4: 2 x 3 @ 25%

Week 5: 3 x 6 @ 15%

Week 6: 4 x 5 @ 20%

Week 7: 5 x 4 @ 25%

Week 8: 2 x 3 @ 30%



D. Medicine ball throw from chest

Explosive tempo

120 seconds of rest between sets



Week 1: 3 x 5

Week 2: 4 x 5

Week 3: 5 x 5

Week 4: 2 x 5

Week 5: 3 x 7

Week 6: 4 x 7

Week 7: 5 x 7

Week 8: 2 x 7


E. 1/2 ballistic push ups

Explosive tempo

60 seconds of rest between sets



Week 1: 3 x max in 10 sec.

Week 2: 4 x max in 15 sec.

Week 3: 5 x max in 20 sec.

Week 4: 2 x max in 25 sec.

Week 5: 3 x max in 15 sec.

Week 6: 4 x max in 20 sec.

Week 7: 5 x max in 25 sec.

Week 8: 2 x max in 30 sec.


* Add 2-3 upper back exercises.