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.
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.