Re: Off Season Set Up


Hi Judah and welcome to the crew, great to have you on board and I hope we can assist you in reaching your training goals, as to your specific question, full body exercises are usually exercises that use a range of body parts, they are also called systemic exercises since they place a loading on the entire body not just specific muscle groups, I probably include most of the Olympic an d modified Olympic movements into this category, also DeadLift is a perfect example here as well, although with Deadlift I would place into the hamstring and lower back category or if you were not doing an olympic exercise it could easily be a first choice full body exercise, so as to examples:

Full Body – DeadLift

Squat – Front Squat

Hamstring/Lower Back – Good Morning

Upper Body Push – Incline Bench Press

Upper Body Pull – Weighted Chin Ups

I would hold onto these movements for 3 weeks and then change, maybe using a sets and reps structure such as:

Week 1 – 4 x 6

Week 2 – 5 x 5 or 2 x 5, 3 x 3

Week 3 – 6 x 4 or 5,4,3,2,1 (working up to a max single)

cheers, and hope this helps out, ash