Here is the basic plan, based on strength training sessions on 3 consecutive days:
1. Dynamic stretch before each session, static stretch after each session
2. Deadlift every session, 2-3 sets of 2-3 reps @ 85-95% 1RM, TIMED
1. Plyometrics at the end of each set, within 1 minute of set completion
i) Usually depth jumps from varying heights but occasionally used stand triple jump or long jump, generally 6 jumps or less. The focus is on delivering maximum strength in minimum time.
3. One of the following at each session, 2-3 sets of 2-3 reps, TIMED
1. Push Press
2. Bench Press
3. Push-ups or Box Push-ups
4. One of the following at each session, 2-3 sets of 2-3 reps, TIMED
1. Power Clean
2. Clean and Jerk (this would replace #3 above for the session)
5. Abdominal exercises each session, 3-5 sets of 3-5 reps.
1. Always isometric and always timed
6. No Lifts To Failure!!
No needless muscle pumping here, just an efficient, effective workout without excessive body weight gain
and geared to deliver maximum force in minimum time; a perfect fit for Weyand’s study. And, all done with a simple set of barbells and some boxes.
The key to this workout’s effectiveness? TIME.
What was timed? The rest period between sets is exactly 5 minutes allowing up to 90% or more ATP regeneration. The benefit is much more rapid strength gain. By keeping sets and reps low, timed and without lifts to failure, lactic acid was minimal or non-existent. The benefit was that the athletes felt exhilarated and ready for a full event workout after lifting.