The following program is an introductory strength and conditioning program which follows the traditional 1 X 20 protocol developed by Dr Micheal Yessis, typically prescribed for beginner or youth athletes, although many college and pro level athletes have also found huge benefit in using it.
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- MAGNUM V1.0 is the first in a series of hypertrophy based programs that we have used with our elite athletes around the world. MAGNUM is of latin origin and means BIG, GREAT. With MAGNUM V1.0, a 4 week high volume mechanical hypertrophy program, we offer a 6 day program which also includes built in high intensity conditioning sets. MAGNUM V1.0 is here to allow YOU to realise some BIG gains! Sample program session: Lower body A1. BB Back squat (4 X 10 - 2:1:x:0) B1. BB clean position lunge + B2. Standing hamstring curls (2 X 10 + 2 X 8) C1. Double leg, leg press + C2. DB goblet squats (2 X 10 + 2 X 8) D1. Double leg, leg extensions + D2. Standing calf raises (2 X 10 + 2 X 8) HIIT cycling set: 20"W:40"R X 10 sets
- FORTIUS V1.0 is the first in a series of strength based programs that we have used with our elite athletes around the world. FORTIUS is of latin origin and means STRONGER. With FORTIUS V1.0, a 4 week strength based program, we offer a 3 day undulating program which is based on the tier system format. FORTIUS V1.0 is here to allow YOU to realise some BIG strength gains! Sample program session: TOTAL BODY - medium day A1. Trap bar deadlift (w1: 6 X 4 @ 75%) SUPERSET ONE: B1. DB Bulgarian split squat + B2. DB incline chest press (W1: 5 X 5 @ 75%) C1. BB shrug (W1: 4 X 6 @ 75% - 2" ISO hold) D1. DB step up (medium box) (W1: 3 X 8 @ 70%) Posterior chain: P1. DB bilateral RDL + P2. Seated calf raises (W1: 2 X 12)
- CITIUS, ALTIUS, FORTIUS V1.0 is a bundle pack of hypertrophy, strength and power based programs. The programs included in the bundle are a composition of the individual programs named CITIUS V1.0, FORTIUS V1.0 and MAGNUM V1.0.
- CITIUS V1.0 is the first in a series of power based programs that we have used with our elite athletes around the world. CITIUS is of latin origin and means SWIFTER or FASTER With CITIUS V1.0, a 3 week cluster set style power program, we offer a 3 day program which is split into a pull day, squat day and a push day. CITIUS V1.0 is here to allow YOU to realise some EXPLOSIVE power gains! Sample program session: PUSH DAY A1. BB push jerk (W1: 3 X 9 using clusters of 3 reps @ 85%) DYNAMIC EFFORT SUPERSET B1. BB band bench press + B2. Clap push ups (W1: 6 X 3 @ 70% / 30%) DYNAMIC EFFORT SUPERSET C1. BB jammer press + C2. MB single arm push into wall (W1: 6 X 3 @ 70% / 30%) SUPERSET ONE: D1. Tricep extensions + D2. DB lateral raises (W1: 3 X 10 @ 65%) PILLAR strength P1: Standing BB half moon rotations (W1: 4 X 10)
APA relative intensities sheet is automated to help guide you on your loads to be used for your training session. The loads are worked out relative to your actual or predicted 1RM. You can create a full predicted 1RM sheet for your team of up to 45 athletes. As well as an individualised %1RM for anyone of your individual athlete’s data that has been entered into the sheet.