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Training for size, strength & power
Ashley JonesI 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
*
*
Has anyone tried this and had any success with it? it seems interesting
@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.
@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?
Yep i do program A on Monday & B on Weds. Still working well
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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