Training for size, strength & power – Ashley Jones

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  • #23620
    Getstrength
    Participant

    Training for size, strength & power
    Ashley Jones

    I have often of late been asked to put some ideas down to develop a program to work on many aspects of the strength continuum, here is an amalgam of ideas for you to try, it of course sticks to the basics of compound movements combined with heavy weights, hard work is the key, heavy and basic is the mantra of success, just 2 days a week, if you want or need to train more frequently then you have not worked hard enough on the actual work days, it is an 8 month program, this program combined with the appropriate nutrition and recovery should produce results the likes you have never experienced before, good luck.

    Size Phase Exercises

    Program A

    Program B

    Deadlift

    Single Leg Squat

    Bench Press

    Military Press

    Chins

    Bentover Row

    Strength and Power Phase Exercises

    Program A

    Program B

    Power Clean

    Power Snatch

    Push Press

    Split*Jerk

    Back Squat

    Front Squat

    Month 1 – Size (1 minute rest between sets)

    Time

    Percentage Approx

    Sets/Reps

    1st*2 weeks

    60%

    10 x 10

    2nd*2 weeks

    70%

    75%

    78%

    70%

    12

    10

    8

    12 – 15

    Month 2 – Strength and Power (3 minutes rest between sets)

    Time

    Percentage Approx

    Reps

    1st*2 weeks

    85%

    90%

    3 x 5

    3 x 3

    2nd*2 weeks

    2 waves through

    85% – 88%

    90% – 92%

    94% – 97%

    5

    3

    2

    Month 3 – Size (1 minute rest between sets)

    Time

    Percentage Approx

    Sets/Reps

    1st*2 weeks

    2 waves through

    72% – 75%

    76% – 78%

    80% – 82%

    10

    8

    6

    2nd*2 weeks

    80% – 85%

    70% – 75%

    5 x 5 – 7

    1 x 10 – 15

    Month 4 – Strength and Power (3 minutes rest between sets)

    Time

    Percentage Approx

    Reps

    1st*2 weeks

    80%

    90%

    100%

    90%

    80%

    2

    1

    1

    2

    5 x 5

    2nd*2 weeks

    *

    80%

    90%

    95%

    100%

    85% – 92.5%

    3

    3

    2

    1

    5 x 2 – 3

    Month 5 – Size (1 minute rest between sets)

    Time

    Percentage Approx

    Sets/Reps

    1st*2 weeks

    *

    80%

    75%

    3 x 6

    2 x 10 – 12

    2nd*2 weeks

    3 waves through

    76% – 78%

    80% – 82%

    84% – 87%

    8

    6

    4

    Month 6 – Strength and Power (3 minutes rest between sets)

    Time

    Percentage Approx

    Reps

    1st*2 weeks

    90%

    95%

    100%

    3 x 3

    2 x 2

    1 x 1

    2nd*2 weeks

    5 waves through

    80%

    100%

    5

    1

    Month 7 – Size (1 minute rest between sets)

    1st*2 weeks perform a 4RM set rest 10 seconds decrease weight by 10 – 15% perform as many reps as possible then rest 10 seconds decrease weight by a further 10 – 15% and perform as many reps as possible. Repeat 4 times.

    2nd*2 weeks perform a 4 – 5RM set, rest 10 – 15 seconds go again with the same weight try for as many reps as possible, keep resting and working until you total between 8 and 12 reps. Rest for 3 minutes and repeat 4 times.

    Month 8 – Strength and Power (3 minutes rest between sets)

    Time

    Percentage Approx

    Reps

    1st*2 weeks

    70%

    80%

    90%

    100%

    90%

    80%

    5

    3

    2

    2 x 1

    3 x 2

    3 x 5

    2nd*2 weeks

    *

    Perform 5 single reps with your 3RM (90%) weight with a 15 seconds rest between each rep, perform 5 sets

    *

    *

    #25298
    ollymeadows
    Guest

    Has anyone tried this and had any success with it? it seems interesting

    #25299
    pedro01
    Guest

    @ollymeadows 1893 wrote:

    Has anyone tried this and had any success with it? it seems interesting

    Half way through the 2nd month. Very finding some good results so far. Suits me perfectly as only able to commit to 2 Gym days a week at the mo.

    #25301
    Mark
    Participant

    @pedro01 1945 wrote:

    Half way through the 2nd month. Very finding some good results so far. Suits me perfectly as only able to commit to 2 Gym days a week at the mo.

    Do you alternate between program A &B each week?

    #25300
    pedro01
    Guest

    Yep i do program A on Monday & B on Weds. Still working well

    #25302
    Luke93
    Guest

    Im about to start this program (size, strength & power – ashley jones) but im a little confused with the layout.

    i have perfromed all the exercises before however i am having trouble understanding what the Percentage Approx actually stands for? also in the sets/reps column, it states the sets and reps for the1st 2 weeks then underneath it, it has one single number, what does that represent? the amount of sets or reps im meant to do??

    some help would be great!

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