NEW MAYHEM STRENGTH CYCLE

We are about 1 month into our programming with Mayhem Affiliates and we are excited to start our first strength cycle with them. We will be focusing on three movements each week for the next 10 weeks.

To begin each week (Monday or Tuesday), we will be in our 20-Rep Back Squat program.  The 20-rep back squat program is designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell.

You will be shocked how effective this program can be in develop a base of strength while at the same time work on refining our squat technique.

Middle of the week, we will do doing an Olympic lift, alternating between Clean and Jerks and Snatches. We will be utilizing complexes to help build strength and refine techniques.

To close out the week, we will be looking at max rep bench press work.  : The Max-rep bench press program aims to build upper body strength, muscle hypertrophy, and pressing endurance.

 Athlete swill perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once athletes complete their max lift, they will rest 1:00, drop the weight by 50% and complete a “burn out set” of max unbroken reps. You can get a lot done with this in a short period of time, developing power and muscular endurance..

For week one, we are going to work off of a starting percentage of between 50% to 60% and each week we will add between 5 to 10 pounds.

This chart might help you select the correct loading.

BACK SQUAT AND BENCH PRESS 1 REP MAX

<= 120 pounds            start at 60% and increase by 5 pounds every other week (or 2.5 every wk)

125-185 pounds          start at 50% and increase by 5 pounds every week

190-255 pounds          start at 60% and increase by 5 pounds every week

260-360 pounds          start at 50% and increase by 10 pounds every week

>= 365 pounds            start at 50% and increase by 15 pounds every week

This is an exciting cycle that will serve as an amazing foundation for a year of GAINS!

Erin keeping an eye on Keith!

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