OFF-SEASON
TRANSITION
MANUAL
A GUIDE TO REDUCTION
IN BURNOUT, AND
ENHANCEMENT IN
FUTURE PERFORMANCE
Foreword
This manual is dedicated to both the long-term development of
base skills required to progress in specific sports and the
reduction of accumulative fatigue found in consistent training
with similar stimulus.
For many competitive athletes or consistent gym-goers, an offseason is highly recommended to sustain previous progress,
while preparing for future blocks of heavy or strenuous
training/competition. Often, especially in western culture,
specificity is used far too often until the athlete is
physiologically burned out or physical injury is sustained. This
manual is hoping to alleviate all the above issues while creating
a solid foundation for future success.
We will obtain this by utilizing a focus of stabilization, GPP, and
correcting common imbalances that impede performance or
promote injury. We feel that utilizing an off-season, or
transitional approach, in a dedicated season of training will not
only re-spark future interest in your strength goals but may
very well keep you in the process for many more years to come.
2
People I Would Like to Thank
I would first like to thank my mother Shirley for being
supportive from the very start, making it to competitions all
over the world, and doing without so that I might have a
chance to be successful.
Next, I would like to thank Jim Dawson and Tim Smith for giving
me the tools I needed at a young age to not only be successful
in lifting but in my career.
For all the great strength coaches that got their start and gave
me a chance at Ball State University. Those names include
Wade Russell, Justin Cecil, Mike Robertson, and many others
who were great influences during the time I came across offseason training. My undergraduate and graduate years were
full of knowledge and growth.
For the professors that saw great potential in my studies and
interests. These names include Dr. Kraemer, Dr. Newton, Dr.
Mazzetti, and many more that forced me to ask questions,
apply my knowledge, and keep progressing. To the late
Verskoshansky from the former USSR for answering many of
my questions on jumping and power, and Vladimir Zatsiorsky
for the indirect influence from all your writings.
3
Opening Statements
“Traditionally, the last phase of the annual plan has been
inappropriately called the “off-season”; in reality, it represents
a transition from one annual plan to another.”
Tudor Bompa Ph.D
Famous Canadian strength coach and periodization expert.
“Champions do not become champions when they win an
event, but in the hours, weeks, and months, and years they
spend preparing for it.”
Michael Jordan
Considered by most to be one of the greatest basketball players of all time.
6x NBA Champion
5x MVP
9 All-Defensive First Team honors
“What you do in the off-season determines what you do in the
regular season.”
George Allen
NFL Football Hall of Fame
Head Coach for the LA Rams ’66-‘70
Head Coach for the Washington Redskins ’71-‘77
Average W-L as Head Coach – 71.2%
4
BACKGROUND
In my nearly 30-year career as a strength athlete, I have seen
many come and go in the sport of powerlifting. My start in 1993
was a humble one at a local YMCA in Muncie, Indiana. (Read
about more of this in the powerlifting manual.)
At the age of 19, I decided that the strength training field was a
passion that I needed to follow and make a career out of. With
that in mind, I set off for my college degree and sought
experience and knowledge in the athletic weight room. Often
what I found was that some of the strongest athletes in the
weight room, were also some of the best performing on the
field. With the stronger athletes also being some of the most
dominant, they also appeared to have less injuries and had
more playing time in their respective sports over their 4-year
tenure as collegiate athletes.
Strength was often developed and enhanced in the off-season
of their sports. For example: in football, the winter and spring
months were dedicated to development of strength and raw
power. For other sports, the off-season would be located at
different times of the year.
5
With this constant rotation of sports experience from 1999 as
an undergraduate, through 2005 as a master’s student, I
realized that the more balanced the off-season, the better the
in-season performance and the progression of both physical
talent and mental focus.
Personal Shift in Thought
By 2002 I had become a nationally ranked lifter, holding most of
the Indiana State records, and breaking collegiate national
records and holding multiple titles. I gave many sports of
different types detailed help in strength training both in and
out of their sports season. But there was something that these
athletes were giving back. They were slowly getting me to
understand the power of an off-season, and a change in
emphasis.
In the 2002-2003 timeline, I started to incorporate an offseason. I had taken time off before, but not with a purpose.
Now the purpose was to enhance and prepare for a longerterm mindset, a mindset that would lead me to world records.
My first experience was utilizing judo. We had a few guys in
town that were successful in martial arts. They wanted a strong
sparring partner, so I sat down and did some contemplating.
6
The first few thoughts I pondered were:
A) Is it going to help my lifting?
B) How will this transfer to my sport?
C) Is the risk worth the reward?
Grip- balance – GPP all in demand in Judo
These were all genuine concerns since winning national titles
and being strong was the main goal. Was this off-season going
to be indirectly helpful? I did a needs analysis and found quite a
few similarities that could be of use.
7
1) I knew that my conditioning needed to get better. The
heavier squat sessions, and deadlift workouts were really
wearing me down. At an 800lb squat and 700 plus deadlift,
I started to realize that recovery was becoming an issue.
2) Grip strength and muscle endurance would be taxed much
more intensively in the Judo sparring, both of which I felt
would be a tremendous advantage as a focus to a preseason became closer.
3) My mobility and coordination would be taxed in different
planes, increasing my overall athletic ability.
By utilizing a judo training cycle and continuing light lifting from
the 2002-2003 season, I broke more collegiate national records.
I also had s one of the highest squats and bench presses in the
USAPL at the time as a junior. (826 squat and 584 bench press
respectively).
The next year, my off-season preparation would be interesting
and much needed for a quite different reason. In 2004 I started
my first year as a graduate student in Biomechanics. Although
the sports performance field was my passion, my classwork was
a different level of difficulty.
8
600 level stats classes and advanced physics were time
consuming and incredibly stressful. Coming from one of the top
programs in the country, the professors and academics
department expected excellence. My lab partners were Math
majors from MIT, and I was a high school flunky who made it
into undergrad by the skin of my teeth. The word challenging
would be an understatement.
I chose to utilize an off-season during the second semester to
achieve an (A) average while in school. But something amazing
happened when I started to use Olympic lifting variations
instead of deadlifting, increasing stabilization while benching,
and utilizing isolateral movements for squats while on this offseason program.
My first taste of “less equals more” was during this time period.
9
Twenty weeks later, after my off-season, my squat went from
826 to 903, my bench shot up over 600, and my pulls were
progressing again after a long stall point at 700. It was at that
time I had realized I was on to something powerful with offseasons.
10
CHAPTER 1
Eastern Bloc Guidance: What we Know
One of the only sources we have for long term planning is the former Soviet
Union. They kept detailed records over many decades of skilled Olympic lifting
and other international sports.
The Russians used off-seasons from the 1950s to the 1980s
with what many consider the best data ever established for
strength athletes. These researchers, and coaches were Vlad
Zatsiorsky, A.S. Matveyev, Platonov, Verkoshansky and many
others.
11
Zatsiorsky (Science and Practice of Strength Training 1995.)
Here are some statements from one of the greatest books in
the history of strength training
“Long breaks are customary in education, vacations do not
harm students’ acquisition of knowledge or impair their
intellectual abilities. The human body however behaves
differently, long breaks ruin physical fitness, and detraining
occurs. Then we are trying to build back what has been lost
instead of making progress. We must look at it like mountain
climbing. Why go ½ way up to the summit, just to go back
down? Climb the whole mountain”.
12
“Prolonged interruptions are also not good for health. Sharp
decreases in activity offer no benefit. There is added risk of
injury. This is due to various motor abilities are retained or lost
differently (in time of sustainability). This creates imbalances
and a likely overestimation of current potential.”
What this should tell us is that we need breaks from specificity,
but not a break from training. We need different goals or
stimulus that allow the physical body to maintain potential,
while giving the psychological system a new playground.
13
Mel Siff, and Yuri Verkoshansky Supertraining 6th edition 2009
Although this book does not go into detail in terms of an offseason, much is recorded about overtraining. One way to
combat this issue is to have strategic waves of different
workouts. These different workouts were designed to sustain
past gains and enhance future progress.
14
Canadian Guidance
National Coaching Institute Canada - Istvan Balyi (1990s)
In the 90s, Canada seemed to be producing superior athletic
development in ages ranging from 6 to 35. The most noticeable
place this development occurred was in the sport of hockey
under a coach by the name of Istvan Balyi. He had some
interesting periodization and development ideas that included
a large base of basic athletic ability before tapering into
specifics.
The picture above describes an athlete’s lifespan of training and performance.
Notice the developmental stages before trying to become a champion.
“There is a drastic need for long term planning in nonspecific
context”.
15
“In an off-season protocol- running, jumping, throwing, agility,
balance, and all forms of coordination must be enhanced. This
forms the base for all the sport specific skills to be attempted
better. Ignored, these fundamental skills will hamper the ability
to move to a higher level of sport achievement”.
What all of these scientists agreed on is that stimulus and focus
must change with a yearly or multi-year process. Stagnation
and time off, was not the way to superior progress.
16
SPECIFICITY TOO SOON: THE KILLER OF LONGTERM PERFORMANCE
There is a reason why most Soviet and eastern German books
and researchers do not talk much about “off-season” training.
This is because their athlete’s preparation was so much more
advanced than the western world; they often did not need offseasons.
The base was built from a young age and the capacity for
training of elite level athletes was superior because of it. The
preparation of the athlete was base building and GPP, creating
an athlete before developing specific sporting endeavors.
This graphic above shows our thought process in the West: specificity (SPP)
before general athleticism (GPP). Without a large base of conditioning, athletes
aren’t generally able to progress to as high a peak as they otherwise may have the
potential for.
17
In the western sport world, to be a powerlifter, we start
powerlifting, to play basketball we start playing basketball. This
may be wrong!
Our belief is that it may be more beneficial to first develop
general conditioning, general qualities, etc. Perhaps then we
may not need off-season protocols. But as we know, and if you
are reading this, that is probably not the case. This lack of a
base requires off-seasons to correct these imbalances and recreate a new base of ability.
18
Chapter 2
Off-Season Mindset to Progress
Now that we have some background information, it is time to
dive into the workouts. The goal of this program is to build
athleticism. We designed this manual so that you may get
results that allow you to become a more competitive athlete,
no matter the sport.
The workouts will include power movements, hypertrophy,
GPP, isolateral movements, and other research-based factors to
build a solid base for competition.
We should develop a base of general abilities before attempting to peak as it may
allow a higher level of performance.
19
Weaknesses
The Base Thought Process of Successful Training
The shortcomings of muscular development, posture, and/or
coordination must play a crucial role in the formation of any
great strength and conditioning program. Weak points can be
detected through injuries that have occurred and/or improper
movement patterns. These can happen because of work,
lifestyle, and even previous sports experience. Understanding
your weaknesses is often crucial for achieving your goals.
By examining injury data, we know that one of the most
common injuries in American sports is an ACL rupture. By
looking at the way torn ACLs often occur, we have a fairly good
idea that it’s because of weak hamstrings (relative to quad
strength). Many researchers have shown this to be the case.
We know that a low quadriceps to hamstring strength ratio
may prevent ACL injury. (1) (2) This means that by strengthening
the hamstrings, an ACL tear could be less likely to happen.
Similarly, another example is the improper movement pattern
of walking with excessively turned-out toes. This may mean
that you have weak hamstrings. By addressing a probable
hamstring to quadricep imbalance in the off-season, we may be
able to prevent some in-season issues.
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FOCUS POINT: WEAK AREAS
This off-season block will be focused on addressing weak areas
that we found to be related to main injury sites (closely
assessing injury data). If we focus on main problematic muscles,
motor patterns, and weaknesses, we may be able to start a new
block of training with better adaptations to strength, power,
and size. This, we hope, will carry over to in-season
competition.
Remember this: you may only be as strong as your weakest
link. With this manual we intend to help fix some of those
areas.
Interesting Reads on ACL Injury and Hamstrings
Hewett, T. E., Myer, G. D., & Ford, K. R. (2001). Prevention of anterior cruciate ligament
injuries. Curr Women's Health Rep, 1(3), 218–224.
21
Exercises Unique to this Block
Jumping
For many athletes, increasing vertical jump and explosive
power is key to optimal performance. We chose jumping as a
key tool to develop these skills by focusing on the stretch reflex
and other components detailed by Verkoshansky (SHOCK
METHOD). Think of your muscle like a rubber band. When you
stretch that rubber band and let it go, it releases energy. By
utilizing jumps of all forms, we can develop a more efficient
rubber band, which in turn should help us in squatting, running,
and other athletic needs.
22
Since our goal in this manual is to build athleticism, we will
focus on the lower body with less squatting and traditional
compound movements. Jumping and explosive movements will
allow us to engage much of the lower body (quads, glutes,
hamstrings, etc.) while managing fatigue. We will be using
several types of jumping variations.
A) Depth Jumps (Dropping from an elevation into a flatfooted squat position with minimal ground contact;
followed by a quick jump) *
B) Box Jump (Performing a jump from the ground onto an
elevated surface, like a box). *
*see appendix for exercise instructions
23
Interesting Reads for Jumping
Chelly MS, Ghenem MA, Abid K, Hermassi S, Tabka Z, Shephard RJ, (2010). Effects of in-season
short-term plyometric training program on leg power, jump- and sprint performance of soccer
players. J Strength Cond Res.;24(10):2670-6.
Chelly MS, Hermassi S, Shephard RJ, (2015). Effects of In-Season Short-term Plyometric Training
Program on Sprint and Jump Performance of Young Male Track Athletes. J Strength Cond
Res.;29(8):2128-36.
Wallace, Brian J1; Kernozek, Thomas W2; White, James M3; Kline, Dennis E3; Wright, Glenn A3;
Peng, Hsien-Te4; Huang, Chen-Fu5, (2010). Quantification of Vertical Ground Reaction Forces of
Popular Bilateral Plyometric Exercises. J Strength Cond Res.;24(1):207-212.
Baker, D, Nance, S, and Moore, M, (2001). The load that Heavyimizes the average mechanical
power output during jump squats in power trained athletes. J Strength Cond Res 15:92-97.
24
Sled Dragging
A common issue we have found in training most populations is
a lack of General Physical Preparedness (GPP). Without a good
GPP base, many will struggle to recover optimally from their
workouts. Furthermore, compressive factors are often not
taken into consideration when selecting cardio implements
(more explained below).
To address this issue, we will be using various types of sled
drags. These will not only maintain performance but will also
help build glutes and hamstrings without causing long-term
fatigue or additional mileage. (3)
25
Sled dragging is also an effective traction-based exercise. Unlike
a squat, which is loaded directly onto the spine, the sled
attaches around the hips to minimize compression. This not
only reduces joint and back pain (4), but athletes often note that
it loosens a tight lower back, so it is an effective warm-up. Also,
the order in which exercises are performed may have a reduced
compressive effect.
Many exercises (for example, squats and deadlifts) compress the spine, as shown
with the red arrows. Over time, this may lead to chronic back and joint pain.
Selecting exercises that reduce compression may relieve this pain, as indicated by
the blue arrows.
26
Interesting Reads for Sled Dragging
Morin JB, Petrakos G, Jiménez-Reyes P, Brown SR, Samozino P, Cross MR, (2017). Very-Heavy
Sled Training for Improving Horizontal-Force Output in Soccer Players. Int J Sports Physiol
Perform.;12(6):840-844.
Cahill MJ, Oliver JL, Cronin JB, Clark K, Cross MR, Lloyd RS, Lee JE, (2020). Influence of Resisted
Sled-Pull Training on the Sprint Force-Velocity Profile of Male High-School Athletes. J Strength
Cond Res.;34(10):2751-2759.
27
Dynamic Warmup (Beyond Stretching)
A good warm-up is one that does a few things. First, it raises
your body temperature. In my opinion, this is key to
performance inside and outside the weight room as it allows
the muscles to perform more efficiently. Secondly, a good
warm-up will prepare the body for the workout. This means
selecting movements that engage the muscles and joints
involved in that day’s lift. Finally, a warm-up should address
weaknesses. By using exercises that target our weaknesses, we
are telling those muscles to work when we get into the main
workout. This is why I invented Wenning Warmups.
28
In this training block, the Wenning Warm-ups will look a little
different than usual. This is intended to improve some aspects
of our athleticism that we don’t typically get to work on
throughout the year. We will introduce dynamic exercise
movements (such as an alternating toe touch) into the warmup.
As a result, we will incorporate some of the more traditional
dynamic exercises that you might see in a sports program.
These dynamic warmup exercises could help us maintain our
athleticism and may have carry over to mobility in our lifts and
in sport.
We have known since the 1980s that static stretching does not
help dynamic movement or prevent injury. Movement is
functional flexibility. By removing static stretching and doing
more dynamic movements, we can help our training injury
rates drop significantly, and enhance range of motion (ROM). (5)
In this manual, we will also use band stretching in a PNF
(proprioceptive neuromuscular facilitation) fashion. This has
been shown to increase ROM. (6)(7) We also find that PNF
stretching has added benefits for positioning in deadlifting,
squatting and in other motions where we may have limited
ROM. By using PNF stretching, we can reduce the potentially
29
harmful effects of performing movement patterns with subpar
ROM.
I have found that many lifters and athletes are still lacking in
mobility. Constant use of flexibility techniques and range of
motion drills should not only be done in an off-season but
somewhat maintained year-round.
Interesting Reads for Stretching
Calder A, and Sayers M, (1992). Testing and Improving Flexibility. Sports Coach 15 (2): 7-12
Hutton RS, (1992) Neuromuscular basis of stretching exercises, in Komi ed. Strength and Power
training for Sport, Blackwell London.
Lucas R C and Koslow R (1984) Comparative Study of static, dynamic, and proprioceptive
neuromuscular facilitation stretching techniques on flexibility, Perceptual Motor Skills, 58:615618.
Hartig D E and Henderson J M, (1999). Increasing hamstring flexibility decreases lower extremity
overuse injuries in military basic trainees. The American Journal of Sports Medicine, 27 (2): 173176.
30
Internal/External Rotation Strength
For many athletes in various scenarios, we have found that
internal and external rotation strength of the shoulder is a
major issue. It has been stated by Charles Poliquin that a 280lb
bencher should be able to use 20lb dumbbells for the above
exercise with ease. Unfortunately, in many strength programs
for sport and competitive bench pressers and other forms of
athletes, these muscles are often neglected and are many times
a hinderance in pressing performance and longevity.
31
How many of us have heard of torn rotator cuffs? I have gone
and done seminars in other cities and countries, and I would
guesstimate that 15-20% of the people in my classes have had
this area injured and/or went through surgical repair. The
reason? It is almost always a lack of strength or imbalance in
this area. (8) We will focus heavily on this area in this off-season
protocol with several exercise selections.
Interesting Reads for Internal/External Rotation
Cools AM, Borms D, Castelein B, Vanderstukken F, Johansson FR, (2016). Evidence-based
rehabilitation of athletes with glenohumeral instability. Knee Surg Sports Traumatol
Arthrosc.;24(2):382-9.
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Plyometric Pushups
Athletes that require great upper body strength also need great
explosiveness. We don’t usually program push-ups into our
manuals since they don’t have as much carry-over for
competitive lifts. But, in this manual we will use plyo push-ups,
because they tend to have a high transfer to sports and
athleticism. In this block, we will substitute traditional speed
bench in the first mesocycle with weighted plyo push-ups to
have a big effect on force production. (9) In our experience,
performing these on a cushioned surface, such as a foam pad,
also helps absorb a lot of the force so your joints are not overly
taxed. This foam pad is a cut up memory foam mattress.
33
By emphasizing movements like plyo push-ups in this athletic
block, we will focus on the right side of this curve (closer to
speed-strength). By using plyo push-ups as well as some other
pressing variations, we will focus on different aspects of the
force-velocity curve. It is important to focus on the different
aspects of this curve throughout the year because it allows us
to continue building our base to peak even higher over time.
34
Interesting Reads for Plyo Push-ups
Moore LH, Tankovich MJ, Riemann BL, Davies GJ, (2012). Kinematic Analysis of Four Plyometric
Push-Up Variations. Int J Exerc Sci.;5(4):334-343.
Nichols IA, Szivak TK, (2021). Effects of Different Hand Widths on Plyometric Push-up
Performance. J Strength Cond Res. 1;35(1):80-83.
Cronin JB, McNair PJ, Marshall RN, (2003). Force-velocity analysis of strength-training
techniques and load: implications for training strategy and research. J Strength Cond
Res.;17(1):148-55.
González-Badillo JJ, Sánchez-Medina L, (2010). Movement velocity as a measure of loading
intensity in resistance training. Int J Sports Med.;31(5):347-52.
Bondarchuk AP, (2014). Olympian Manual for Strength & Size. USA: Ultimate Athlete Concepts.
35
Suitcase Carries
We’ve already established that to build strength and
athleticism we must fix weaknesses. Most athletes I’ve
coached, and even myself, have suffered from muscle
imbalances. Through decades of trial-and-error
experimentation on myself, I have found that by implementing
isolateral (one-sided) training, we can increase stability while
fixing muscle imbalances. (10)
36
Suitcase carries are a great tool for this very reason. Not only
will they address these problems, but they are also remarkably
effective at developing grip and core stabilization. (11) By
carrying something only on one side, this will greatly involve
the opposite side of the midsection. This may help address
imbalances better compared to traditional farmers walks.
Interesting Reads for Suitcase Carries
Winwood, P. W., Cronin, J., Brown, S. R., & Keogh, J. W. L. (2015). A Biomechanical Analysis of
the Farmers Walk, and Comparison with the Deadlift and Unloaded Walk. International Journal
of Sports Science and Coaching, 9(5), 1127–1143.
Butcher, S. J., & Rusin, J. S., (2016). Core Strength and Functionality with Loaded Carries. NSCA
Coach, 4(3), 24–28.
37
Chapter 3
Wenning Guidelines to Off-Season Training
Below I have listed some key guidelines that have helped me
train for 30 years with no injury, and only a little time off. This is
what truly allowed me to not only break world records but
achieve a work capacity only few can have. Consistency is KEY,
and programs that allow these variables, often lead to success.
A – Keep workouts under 55-65 minutes
The dot on the graph above represents the furthest we may be able push
ourselves without possibly risking overtraining. This may differ person to person.
By training on the brink of excess stress, we can maintain gains and potentially
strive for future improvement.
38
In my experience, the 55–65-minute window for a workout has
allowed me to avoid many of the risks associated with
overtraining. When I continued to work out past this time
frame, I remember experiencing some overtraining symptoms
while accumulating unnecessary mileage for my strength gains.
We know from the Russians that cortisol spikes around 45-60
minutes into a high intensity workout. (12) After this window has
closed, any extra work done may be more harmful than
beneficial. By keeping our workouts to less than 60 minutes, we
may avoid the risks associated with overtraining.
There is a constant battle between testosterone and cortisol
happening as we train. So, managing cortisol and capitalizing on
the testosterone released from a workout is important for
athletic performance and progression. In my opinion,
performance will be enhanced by sticking to the 55-65-minute
window. In this case, more is not better.
Think about it like studying. If you cram for 7 hours the night
before a test, sure you might pass, but you might not retain
anything long-term. But if you study for an hour a day for a
week leading up to the test, you will be more likely to do well
on the test and remember the content for longer. Even though
you studied the same number of hours, it is better for long39
term memory to break up the study session. The same goes
with training. Consistency over time is the key.
In my opinion, it is better to have several quality workouts
throughout the week, to teach the body how to train, than to
cram information (I.E., long workouts) that your body will not
actually learn or adapt from.
B – Rest 72 hours between same muscle or motor
pattern training
On the way to my multiple all-time world records in
powerlifting, I found that a 4-day per week training schedule
was optimal for me. To determine this for myself, it took
decades of experimentation and testing on myself and my
training process. (See workout design in Chapter 5)
In my opinion, a muscle group cannot be stressed to an
extreme level any more than every 72 hours. (13) This is a crucial
component to this program because the workouts can be
extremely taxing on the Maximal Effort and the Dynamic Effort
days. While each person is unique in their total stressors in life
and what they can recover from, I have found this schedule to
be effective for most people.
40
By allowing the muscles to recover for 72 hours after being used at a high
intensity, we may be able to avoid overtraining. This will allow constant
progression with limited mileage. Recovery time is when the muscle progresses,
not necessarily when you are training.
C – Rotate Movements Frequently – The LAW OF
ACCOMODATION
The rotation of movement is a common theme in my programs,
and as you will see in this manual, the exercises are sustained
for 3 weeks and will frequently change in intensity, volume,
tempos, and execution of the movement. If you have limited
equipment, we will also provide some alternatives to alleviate
this issue in the appendix.
The Law of Accommodation says that the body adapts to the
training you give it and that the longer you train the same way,
the less effective that training may be at continuing to help you
41
improve. We try to avoid the Law of Accommodation by varying
the specific movements. By doing so, we can also avoid some of
the risk for overtraining.
In my experience, overtraining has some visible signs to be
aware of. Possible symptoms may include things like mood
swings, loss of appetite, sickness, elevated resting heart rate,
muscle soreness that will not go away, poor recovery and being
easily fatigued, lack of focus, and sleep issues.
This graph shows how the Law of Accommodation works. In theory, the longer
you train the same way, the less of an impact your training will have on your rate
of improvement and may result in a decrease in long-term performance.
42
Chapter 4
The Workouts – MESO 1
Isolateral Emphasis/Stability
This first Mesocycle is going to utilize different methods that
have not been addressed in common strength training. One of
the first big differences is going to be isolateral movements.
This is where one side of the body is being worked
independently from the other. The purpose of isolateral
movements is to reduce left/right muscular imbalances. (14) In
this mesocycle, we will use movements such as the single leg
squat and its variations in order to address this issue.
43
In my experience, people tend to have a more dominant side of
the body. I’m left-handed, so what I noticed looking back is that
when I first started lifting weights, my left arm was always
stronger on my bench press. Over my career, I corrected this
problem by using isolateral movements and my weaker side
caught up. Some of the best powerlifters I know were so
balanced between the left and right side of their body that they
had almost no imbalances and seemed to perform better as a
result.
Stability is also a key component of the first mesocycle. In my
experience, you can only lift what you can control. It is the
small muscles that are responsible for stabilizing massive
weights and, in my opinion, they are usually some of the most
ignored. When lifting using unstable or chaotic methods, the
stabilizers must work much harder to maintain control of the
weight. (15) By emphasizing stability in this off-season
mesocycle, we can teach the body to control heavier weights so
it may perform better when it is time to compete. We will use
specific variations that I consider to be challenging to stabilize
(such as the bamboo bar, hanging kettlebells etc.) so that we
can experience transfer over to our main lifts and sport at a
later date.
44
Speed-Strength
Another staple in the first mesocycle is going to be the
emphasis of speed-strength. Speed-strength is the ability to
move as fast as possible with some resistance. (12) Some
examples of these movements in this mesocycle include hill
sprints, depth jumps, and plyometric push-ups. Hill sprints (or
incline treadmill sprints) have been shown to increase power
output and speed performance. (16) By implementing hill sprints
in this off-season manual, we expect to see continued
improvement in our force production upon return to regular
season performance.
45
Similarly, we will use depth jumps to teach the body how to
more efficiently store and release energy. This should have a
high carryover to the amount of force the body is capable of
exerting. (12)(17) If you remember in chapter 2, we discussed the
stretch reflex and how it acts as a rubber band. By varying the
weights and drop heights, we are stretching the rubber band
further. And using plyometric push-ups instead of a speed
bench press should allow us to continue to develop athleticism
and increase force production. (9)
In my opinion, speed-strength is an often-overlooked aspect of
training (especially in powerlifting) because most people just
want to get strong, not fast. I think that speed is as important
as strength when it comes to powerlifting and sports.
46
The Workouts – MESO 2
Bilateral Transition
Tying the left and right side back together: 865.5 ATWR raw squat
After the first mesocycle, we have hopefully fixed a little of the
left and right imbalances. However, we still have some lagging
weaknesses to address, and we also must bridge what we have
been doing into what we will do in the in-season to experience
more carry over in future peaking cycles or athletic peaking.
47
Training isolateral movements have been shown to have
transferability to bilateral movements. (18) However, bilateral
variations may be more specific to strength sports, especially
powerlifting. We will begin using variations that require both
sides of the body to work together.
Strength-Speed
We will also shift to the left on the force-velocity curve by
focusing more on strength-speed. You will notice that our
Dynamic Effort movements will be heavier, yet still remain
explosive. The depth jumps will be replaced with squat
variations and plyo push-ups with speed bench.
On the explosive days we will shift to a heavier implement, going closer to the left
side of the curve.
48
Isometrics
Isometric exercise variations will also be used as another shock
for Meso 2. An isometric contraction is when you hold a
motionless position (commonly a weak spot).
Isometrics can be a huge benefit if trained at the correct joint angle. There will be
forms of this in both mesocycles (upper in meso 1 and lower in meso 2).
We will use isometrics in both mesocycles of this manual to
strengthen common weak points. In the first mesocycle, we will
use isometric holds ¾ of the way up in a bench press. By
pressing as hard as possible at this common weak point in the
bench press, the strength of the muscles involved increases at
that angle by training an increase in the rate of force
production. (12)(19)
49
In the second mesocycle, we will use long belt squat isometric
holds. This style of isometric hold has been shown to increase
mobility in the bottom of the squat as well as increase strength
and hypertrophy of the muscles involved. (20) This may be
helpful if you struggle to hit depth in your squats. They have
also been shown to increase abductor strength in the bottom of
the squat and reduce knee pain. (21)
50
Chapter 5
The Off-Season Workouts
Introduction
Now that we have covered a lot of the information you will
need to know about the different parts of the off-season
manual, it is time to dive into the workouts. Just like every
other manual that I make, everything in this workout plan is
something that I did. I tested it on myself and my training
partners, and clients of various abilities to make sure that this
was a program that would be effective at nearly all phases of
your resistance training journey.
Mesocycle 1 Overview
Once again, this mesocycle will stress isolateral strength and
stability to correct some imbalances that many people may
have. By focusing intensely on these in Meso 1, we can build a
foundation to transition into Meso 2 with some of these
weaknesses fixed. We will also focus on speed-strength, a piece
of the force-velocity curve that is, in my opinion, often
overlooked.
51
Mesocycle 2 Overview
This Mesocycle will be more sport-specific as we begin to think
about transferring the off-season gains back into in-season
performance and future peaking cycles. For this reason, the use
of more bilateral movements will be massively important. And
while isometrics were used in Meso 1, they will become more
important in this mesocycle as we will use them to increase
joint angle specific strength and mobility. We will also begin
using strength-speed movements again instead of speedstrength ones.
Rate of Perceived Exertion
In this program we will be utilizing Rate of Perceived Exertion
(RPE). Our reasoning for using an RPE scale is that our energy
levels and daily readiness are going to vary day to day. The RPE
scale we will use is from 1-10. An RPE of 1 means that the
weight for the given exercise is extremely easy. An RPE of 10
means that the weight for the given exercise is extremely
difficult and that you must give everything you have to achieve
the given set and reps for an exercise. When choosing a weight
for an exercise, keep in mind that all of the sets and reps should
be achieved, so choose accordingly. You are much better off
taking it a little easy rather than pushing the intensity too high
and risking injury.
52
53
Percentage-Based Intensity
We will also use percentage-based loading for this program. In
this manual, you will often see this way of determining the
weights being used for movements that are supposed to be fast
or explosive. Using percentages of a 1RM is a great way to
control speed. There is often a debate about whether it is
optimal to set percentages off current maxes on our lifts or
based off theoretical maxes we hope to accomplish later. Both
have merits, but it is my opinion that basing our percentages
off weight we have already lifted is a better option. This will
allow us to set more realistic expectations for a given workout
based on what we know we can do.
54
Workout Design – The Weekly Schedule
Saturday
Heavy
Lower
Sunday
Heavy
Upper
Monday Tuesday
REST
Dynamic
Lower
Wednesday
Dynamic
Upper
Thursday
REST
Friday
REST
This is our weekly training schedule at Ludus Magnus. You will
notice that it observes the Law of 72 hours that we talked
about in Chapter 3. There are always at least 72 hours between
each lower body day and between each upper body day. The
specific day that you do each workout on is variable. For
example, if weekends are days that you can’t train, you could
shift the entire order by two days. Notice that the Law of 72
hours is still followed. Set a schedule that works for you.
Saturday
REST
Sunday Monday Tuesday
REST Dynamic Dynamic
Lower
Upper
Wednesday
REST
Thursday
Heavy
Lower
Friday
Heavy
Upper
A Final Note
Check out the appendix for more detailed instructions on each
of the movements in the workouts. Also included in the
appendix are variations for some of the prescribed movements
if minimal equipment is a restriction you have.
55
Meso 1
Week 1
Heavy Lower
Band Warmup – 1x30 for each below
Supine with Hip Flexion
Supine with Internal Rotation
Supine with External Rotation
Prone with Quad emphasis
Dynamic Movements – 1x each movement below
Torso Rotation x25 each side
Lateral Lunge x5 each side
Walking Knee Tucks x5 each
side
Alternating Toe Touch x5
each side
Stiff Leg March x5 each side
Sled Drags 3x80 Steps – RPE 4
High Pulls
8x3@30% of 1RM Deadlift
Hatfield Split Squat
6x5 each side – working up to an RPE 7-8/10
It is extremely important to sit back into this movement
in order to keep a vertical shin. We will go to an RPE of 78. This should be challenging, but not so heavy that when
we return to this movement in three weeks that we can’t
add weight. Next Mesocycle, we will return to this
movement and go all out.
Accessories (Circuit)
Heavy Plank 3x1 minute – RPE 7/10
DB Glute Bridge 3x10 – RPE 7/10
Reverse Hypers 3x10 – RPE 7/10
56
Meso 1
Week 1
Heavy Upper
Warmup Circuit – RPE 4
Banded Stretch 2x25 each side
DB Internal/External Rotation 2x10 each direction
Sled Rows/Sled Face Pulls 2x20
Bamboo Bar Bench Press 2x10
Bamboo Bar Bench Press with feet out
Working up to a 10RM within 5-6 sets
This is a great exercise to work on
stability in the shoulder and controlling
the weight with your lats and upper
back. Doing chaotic movements in the
off-season will carry over big time when
we get back into in-season training.
Heavy Bench Holds
3x10 seconds progressive up to 88% 1RM
Accessories (Circuit)
DB Arnold Press – 3x10 building up to RPE 8/10
Side Laying Kickups – 3x10 building up to RPE 8/10
57
Meso 1
Week 1
Dynamic Lower
Warmup Circuit – RPE 4
Backward Sled Drags 3x80 steps
Hip Hinge KB Swings with 3x15
Sissy Goblet Squats with 3x15
Box Jumps
6x2 – varying depth jumps, weight, etc.
For guidance, we performed the following:
- 2 sets of a regular box jump
-2 sets of a depth jump to box
-2 sets of a depth jump with weight.
To perform depth jumps, simply jump off a bench or
another box onto the ground, then immediately
Treadmill
Sprints
jump onto the
other box.
6x10 steps (get up to full speed, then complete 10 steps)
We use a treadmill that is turned off and get it up to speed ourselves before counting steps. If
you don’t have access to a treadmill, you can also use a hill sprint or wrap a towel around your
waist and have a partner provide some resistance as you sprint.
Accessories (Circuit)
Suitcase Carries with 3x50 yards each side – RPE7/10
Seated Calf Raises 3xburn – RPE 7/10
Decline Sit-ups 3x12 – RPE 7/10
58
Meso 1
Week 1
Dynamic Upper
Warmup Circuit – RPE 4
Banded Stretch 3x25
Cuban Press 3x10
Single-arm Triceps Extensions 3x25 each side
We like to use DB’s in our hands for the
plyometric push-up in order to add some
load. Using a foam block as a landing
surface will also provide some
cushioning. This foam block is a cut up
memory foam mattress pad.
Plyo Push-ups
6x3 – RPE 7
Bench Press
It is important to keep your hips down
and in line with your back when
performing plyo push-ups in order to
ensure that all of the pressure is being
absorbed in the upper body.
1x25@25% 1RM
1x25@35% 1RM
1x30@40% 1RM
Accessories (Circuit)
Sticking Point Static Press 3x10 seconds – 50% 1RM
For this movement, set a pin in the rack 1-2 inches off
your chest and set the bar on it. Then set a second
pin about three inches higher than the first pin or
about ¾ of the way up on your bench press. At the
start of each rep, slowly press the bar into the second
pin. Once you have made contact with the second
pin, press as hard as you can. Do not slam the weight
into the second pin.
DB Incline Row Holds 3x10 seconds – RPE 7/10
59
Meso 1
Week 2
Heavy Lower
Band Warmup – 1x30 for each below
Supine with Hip Flexion
Supine with Internal Rotation
Supine with External Rotation
Prone with Quad emphasis
Dynamic Movements – 1x each movement below
Torso Rotation x25 each side
Lateral Lunge x5 each side
Walking Knee Tucks x5 each
side
Alternating Toe Touch x5
each side
Stiff Leg March x5 each side
Sled Drags 3x80 Steps – RPE 5
High Pulls
8x3@35% of 1RM Deadlift
Belt Squat Bulgarian Split Squat
5x5 each side – working up to RPE 8/10
If you don’t have a belt squat, you can also perform a DB split squat variation found in the
appendix to attack the same muscle groups.
Accessories (Circuit)
Heavy Plank 3x1 minute – RPE 8/10
Football Bar Glute Bridge 3x10 RPE 8/10
Reverse Hypers 3x10 RPE 8/10
60
Meso 1
Week 2
Heavy Upper
Warmup Circuit – RPE 5
Banded Stretch 3x25 each side
DB Internal/External Rotation 3x10 each direction
Landmine Bent-over Rows 3x20
Straight Bar Chaotic Bench Press with feet out
Work up to an 8RM within 5-6 sets
Make sure that when you are setting up the bands
to hold the KB’s, that you place them evenly on the
bar. This movement is going to require a slow and
controlled descent and ascent in order to maintain
control. If you go too fast, you will lose control of
the bar and risk dropping it on your stomach or
face.
Heavy Bench Holds
2x10 seconds – working up to 92% 1RM
Matt, a 570lb bencher, using 530lb in
a heavy bench hold. We use the
heavy bench hold in order to heavily
tax the nervous system.
Accessories (Circuit)
Upright Rows 3x10 – Progressive each set to RPE 9/10
Reverse Incline DB Kickbacks 3x10 – progress each set to RPE 9/10
61
Meso 1
Week 2
Dynamic Lower
Warmup Circuit – RPE 5
Backward Sled Drags 3x80 steps
Hip Hinge KB Swings 3x20
Sissy Goblet Squats 3x20
Box Jumps
6x2 – varying depth jumps, weight, etc.
Treadmill Sprints
6x15 steps – get treadmill up to speed then complete 15 steps
We use a treadmill that is turned off and get it up to speed ourselves before counting steps. If
you don’t have access to a treadmill, you can also use a hill sprint or wrap a towel around your
waist and have a partner provide some resistance as you sprint.
Accessories (Circuit)
Suitcase Carries 2x50 yards each side – RPE 8/10
Seated Calf Raises 2xburn – RPE 8/10
Decline Sit-ups 2x12– holding a heavy Med ball (up to 25lbs) – RPE 8/10
Suitcase Carries are a great tool for grip and
core development. Make sure to walk at a
slow and controlled pace in order to get the
most out of this exercise.
62
Meso 1
Week 2
Dynamic Upper
Warmup Circuit – RPE 5
Banded Stretch 3x25
Sled Overhead Triceps Extensions 3x25
Cuban Press 3x10
Plyo Push-ups
6x3 – RPE 8
Bench Press
The Cuban Press is a great movement to
use as a warm-up in the off-season as it
will begin to knock loose some of the
wear and tear of the season and help us
regain some of that shoulder mobility.
1x25@25%
1x25@35%
1x35@40%
Accessories (Circuit)
Sticking Point Static Press 2x10 seconds – 60% of 1RM
As you press into the top pin, squeeze
slowly into it so that it is smooth
instead of slamming it. This is to teach
squeezing through a sticking point.
DB Incline Row Holds 3x10 seconds – RPE 8/10
63
Meso 1
Week 3
Heavy Lower
Band Warmup – 1x30 for each below
Supine with Hip Flexion
Supine with Internal Rotation
Supine with External Rotation
Prone with Quad emphasis
Sled Drag– 5x40 steps RPE 6
Superset with Dynamic Movements Below
Walking Knee Tucks x5 each
side
Stiff Leg March x5 each side
Lateral Lunge x5 each side
Alternating Toe Touch x5
each side
High Pulls
8x3@40% of 1RM Deadlift
DB Bulgarian Split Squat with Bench
5x5 each side – working up to RPE 8-9/10
Accessories
Heavy Plank 1x1 minute – RPE 9/10
Football Bar Glute Bridge 1xfail – RPE 9/10
Reverse Hypers 1x10 – RPE 9/10
Matt using ~110lbs for planks.
64
Meso 1
Week 3
Heavy Upper
Warmup Circuit – RPE 6
Banded Stretch 3x25 each side
DB Internal/External Rotation 3x10 each direction
Landmine Bent-over Rows 3x25
Hanging Weight Bench Press with feet out
Work up to a 6RM within 5-6 sets
For the set-up of this movement, you are going to use the
feeder chains in order to hold the weight. Feed the chains
through the hole on your weights and place the chain on
the bar. Be sure that you give yourself enough room on
the chain, so that the weights don’t hit the floor at the
bottom of each rep. This movement is also going to
require controlled descents and ascents in order to avoid
losing stability. If you don’t have feeder chains, you can
pick some up at a home goods store for relatively cheap.
Heavy Bench Holds
2x10 seconds working up to 96%1RM (First Set warm-up)
Accessories (Circuit)
TRX Rows 2xfail with Weight Vest – RPE 9/10
Football Bar JM Throat Press 2x6 – progressive in weight to an RPE 9/10
65
Meso 1
Week 3
Dynamic Lower
Warmup Circuit – RPE 6
Backward Sled Drags 3x40 steps
Hip Hinge KB Swings 3x10
Sissy Goblet Squats 3x10
Box Jumps
6x2 – use progressively higher drops/heavier weights
Uphill Sprints
5x20 yards – 2 warmups and 3 all out
Heavier guys (>200lbs) should stick to 3 sets unless they already have a good base of
conditioning, but lighter guys should perform 5 sets
Accessories (Circuit)
Suitcase Carries 2x20 yards each side – RPE 9/10
Seated Calf Raises 2xburn – RPE 9/10
Decline Sit-ups 2x8 – add heavy DB – RPE 9/10
66
Meso 1
Week 3
Dynamic Upper
Warmup Circuit – RPE 6
Banded Stretch 2x25
Cuban Press 2x8
Sled Overhead Triceps Extensions 2x20
Plyo Push-ups
6x3 – RPE 9
Bench Press
1x25@25%
1x25@35%
1x40@40%
Accessories (Circuit)
Sticking Point Static Press 2x10 seconds – 66%
DB Incline Row Holds 2x10 seconds – RPE 9/10
Matt, a 570 Bencher using 90lb DB’s for the Static
Hold. The key is to make sure that you are using
your back to hold the weight, not your biceps.
Think about holding the weight at your hips, not
at your chest.
67
Meso 1
Week 4 (DELOAD)
This is the last week of the first Mesocycle in the off-season training block. Take this opportunity to recover
from the last few weeks. You will notice that the volume and intensity have gone down.
Heavy Lower
Band Warmup – 1x30 for each below
Supine with Hip Flexion
Supine with Internal Rotation
Supine with External Rotation
Prone with Quad emphasis
Sled Drag– 5x40 steps RPE 3
Superset with Dynamic Movements Below
Torso Rotation x25 each side
Walking Knee Tucks x5 each
side
Stiff Leg March x5 each side
Lateral Lunge x5 each side
Alternating Toe Touch x5
each side
High Pulls
8x2@30% of 1RM Deadlift
Isolateral Leg Extension
3xburn
Use a tempo for this movement, it should take 3 seconds to raise the weight, pause at the top,
then three seconds to lower the weight. If you feel well-conditioned, circuit the Leg Extensions
with the accessories. If you need more time to recover, perform these before moving on.
Accessories (Circuit)
BW Plank 2x1 minute with forced foot passive eccentrics – RPE 7/10
Football Bar Glute Bridge 2xburn – RPE 7/10
Reverse Hypers 2x10 – RPE 7/10
68
Meso 1
Week 4 (DELOAD)
Heavy Upper
Warmup Circuit – RPE 3
Banded Stretch 2x25 each side
DB Internal/External Rotation 2x10 each direction
Landmine Bent-over Rows 2x25
DB Bench Press
10x10 – progressive in weight – RPE 7/10
Matt, a 570lb bench presser, started with 60lb DB’s and ended with 150’s. Teddy, a 365lb bench
presser, started with 40’s and ended with 105’s.
Bench Press
Work up to a heavy single w/pause in 5-6 sets – progress to 85% 1RM
Accessories (Circuit)
Incline Throat DB Fold-ins 3x10 – progressive in weight RPE 7/10
Cross-body Reverse Hyper Rows – 2x10 – RPE 7/10
Teddy, a 365lb bench presser, is using 30lb
DB’s for his Incline Throat DB Fold-ins. Make
sure to keep your elbows out to isolate the
triceps and aim for touching the DB’s at the
throat/top of the chest, to hit a slightly
different angle.
69
Meso 1
Week 4 (DELOAD)
Dynamic Lower
Warmup Circuit – RPE 3
Backward Sled Drags 3x40 steps
Hip Hinge KB Swings 3x10
Front Squats with Safety Bar Heel Elevated 3x10
Belt Squat with Iso Holds
3x45 second Hold – progressive in weight up to an RPE 6/10
Light Jog
4x100 yards
If you are a smaller athlete (<200lbs) or already have a big base of conditioning, perform 6 sets.
Accessories (Circuit)
Chaotic Suitcase Marches 3x10 each side – RPE 6/10
We marched in place for this movement, as shown in the appendix, but these can also be done
by continuously walking if you have the space.
Donkey Calf Raises 3xburn – RPE 6/10
Hanging Leg Raises 3x10 – RPE 6/10
When performing this movement, make sure you actively brace your core to prevent swinging
from the pull-up bar. Your body should not swing as you raise and lower your legs.
70
Meso 1
Week 4 (DELOAD)
Dynamic Upper
Warmup Circuit – RPE 3
Banded Stretch 2x25
Cuban Press 2x10
Sled Overhead Triceps Extensions 2x20
German Volume Training – Bench Press Superset Lat Pulldown
10x10 varying the grips and foot positions – RPE 6/10
Matt, a 570lb bencher, used 225 for Bench and 140 for the Lat pulldown. Teddy, a 365lb
bencher, used 135 for Bench and 120 for the Lat pulldown.
Optional: Banded Stretching (recovery)
71
Meso 2
Week 1
Heavy Lower
Band Warmup – 1x40 for each below
Supine with Hip Flexion
Supine with Internal Rotation
Supine with External Rotation
Prone with Quad emphasis
Prowler Push 5x70 steps – RPE 4
Hatfield Split Squat
Work up to a 5RM each side within 5-6 sets – progress to an RPE 9.5/10
Work up to a weight that feels close to all you have for 5 reps for each side without failing. This
is why we held back the first time we did this movement.
Accessories (Circuit)
Isolateral Leg Curls 2x10 – RPE 7/10
Side Plank Leg Raise 2x5 each side – RPE 7/10
Grip Machine 2x10 – RPE 7/10
Matt with 4 plates on the Wenning
Grip Machine. Training grip is an
important part of Mesocycle 2
because we have reduced the
amount of pulling volume and
don’t want to lose grip strength
before we return to an in-season
program. If you don’t have a grip
machine, you can also use banded
wrist curls. Check out the appendix
for more information.
72
Meso 2
Week 1
Heavy Upper
Warmup Circuit – RPE 4
Lat Pulldown 4x25
Barbell Chin Press 4x25
Pinky up Lateral Raise 4x25
Alternating Chaotic KB Press Superset with DB Rotations
3x1 minute – progressive in weight – RPE 7/10
3x6 Poliquin style seated DB Int/Ext rotations – RPE 7/10
The Poliquin style rotations are a great
movement to use to strengthen the
internal and external rotators in the
shoulder. Sit on a bench and place your
foot on the bench in front of you. Holding
a light weight in your hand, place your
elbow on your knee and slowly lower the
weight to about 90 degrees, then raise the
weight back up.
Accessories (Circuit)
Reverse Incline Scapular Retractions 2xburn – RPE 7/10
Pull-ups with 5 second eccentric – 2xfailure – RPE 7/10
73
Meso 2
Week 1
Dynamic Lower
Warmup Circuit – RPE 4
Lateral Sled Drags 3x15 steps each side
Barbell Rollout 3x10
Suspended Band Single Leg Reverse Hyper 3x12 each leg
Good Morning Squat
High Box with 2 chains – 6x3@20%
The Good Morning Squat is a very technical
movement. Unrack the weight and get into your
squat stance. Perform a good morning and hinge at
the hips as low as you can. Then lower your hips
into a squat on the box and pause for 1 second.
Finally stand up with the weight up. Check out the
appendix for some photos detailing the movement
and the Minimal Equipment Variations section if
you don’t have a box or chains.
Belt Squat Iso Holds
2x45 seconds at an RPE 7/10
Notice that Matt isn’t holding on to the Wenning Belt
Squat Machine. Instead, he is pressing out into his knees
with his elbows. Not only is this quite a stretch, but it
should carry over to more mobility in the bottom of a
squat.
Accessories (Circuit)
Chaotic Suitcase Marches 3x10 each side – RPE 7/10
Donkey Calf Raises 3xburn – RPE 7/10
Hanging Leg Raises 3x10 – RPE 7/10
74
Meso 2
Week 1
Dynamic Upper
Warmup Circuit – RPE 4
Banded Stretching 3x25
Hanging Band Ext. Rotations 3x15
Cross-body Triceps Extension 3x20
Bench Press
1x25@25%
1x25@35%
1x45@40%
Speed Bench Press
6x3@45%
For guidance, we performed the following:
- 2 sets with competition standards
-2 sets with our feet up and a pause
-1 set with a 5 second eccentric
-1 set with a ratchet style
This is to change it up each set and focus on areas that we may be weak in.
Accessories (Circuit)
Reverse Incline DB face pulls 2x10 – progressive at RPE 9/10
Reverse Incline DB Kickbacks 2x10 progressive at RPE 9/10
Alternating DB Front Raises 2x10 progressive at RPE 9/10
75
Meso 2
Week 2
Heavy Lower
Band Warmup – 1x40 for each below
Supine with Hip Flexion
Supine with Internal Rotation
Supine with External Rotation
Prone with Quad emphasis
Prowler Push 3x60 steps – RPE 5
Pause Belt Squat
Work up to a 3RM with 5 second pauses within 5-6 sets – progress to
an RPE 9.5/10
Make sure that you sit back into the squat and
spread your knees so that your weight is on your
heels, not in your toes. Don’t just lean backward
though. If you don’t have access to a belt squat,
you can also substitute a straight bar squat with a
5 second pause.
Accessories (Circuit)
Isolateral Leg Curls 3x10 RPE 8/10
Side Plank Leg Raise 3x10 each side RPE 8/10
Grip Machine 3x10 RPE 8/10
76
Meso 2
Week 2
Heavy Upper
Warmup Circuit – RPE 5
Lat Pulldown 4x25
Gymnastic Ring/TRX Press 4x25
Pinky up Lateral Raise 4x25
Incline Chaotic Fatbar
Work up to a 2RM within 5-6 sets
When performing this exercise, make sure
your spotters are close by. This is an
incredibly challenging movement for
stability. If you don’t have access to a fat
bar or an axle bar, use a fat grip
attachment on a regular barbell. Make
sure to put them on correctly so the bar
doesn’t fall out.
Accessories (Circuit)
Poliquin style seated DB Int/Ext rotations 2x6 – RPE 8/10
Reverse Incline Scapular Retractions 2xburn – RPE 8/10
Pull-ups – 5-second hold and 5-second eccentric – 2xfailure – RPE 8/10
77
Meso 2
Week 2
Dynamic Lower
Warmup Circuit – RPE 5
Lateral Sled Drags 3x15 steps each side
Barbell Rollout 3x10
Suspended Band Single Leg Reverse Hyper 3x12 each leg
Good Morning Squat
Medium Box and foam block with 3 chains – 4x3@25%
Speed Squat
Medium Box with 3 chains – 3x3@40%
Belt Squat Iso Holds
1x45 seconds at an RPE 8/10
Press out knees in the hole
Accessories (Circuit)
Suitcase Marches 2x10 each side – RPE 8/10
Donkey Calf Raises 2xburn (3-3) tempo – RPE 8/10
Hanging Leg Raises 2x10 – RPE 8/10
Teddy using the 6 plates on
Donkey Calf attachment of the
Wenning Belt Squat.
Last week, we did a normal Leg Raise, so this week: touch your toes to the bar. If you weigh
<200lbs, perform 2x10 reps. If you weigh >200lbs, perform 2x6-8.
78
Meso 2
Week 2
Dynamic Upper
Warmup Circuit – RPE 5
Banded Stretching 4x25
Hanging Band Ext. Rotations 4x15
Cross-body Triceps Extension 4x20
Bench Press – feet up
1x25@25%
1x25@35%
1x30@40%
Speed Bench Press – Competition Style
6x3@50%
Accessories
Reverse Incline DB face pulls 1x10 at RPE 9/10
Reverse Incline DB Kickbacks 1x10 at RPE 9/10
Alternating DB Front Raises 1x10 at RPE 9/10
79
Meso 2
Week 3
Heavy Lower
Band Warmup – 1x40 for each below
Supine with Hip Flexion
Supine with Internal Rotation
Supine with External Rotation
Prone with Quad emphasis
Prowler Push 3x25 steps – RPE 6
Bamboo Bar Squat with KBs
Work up to a 3RM within 5-6 sets – progress to an RPE 9.5/10
The most important part of this exercise is stability. Take each rep slow and steady. If you don’t
have a bamboo bar and KBs, use a straight bar and hang plates. Heavier plates may require
stiffer bands. Check out the appendix for other minimal equipment variations.
KB Bamboo
OR
Straight bar with Plates
Accessories (Circuit)
Isolateral Leg Curls 2x10 RPE 9/10
Side Plank Leg Raise 2x10 each RPE 9/10
Add ankle weights if you have them or perform these slower if you do not.
Grip Machine 2x10 RPE 9/10
80
Meso 2
Week 3
Heavy Upper
Warmup Circuit – RPE 6
Lat Pulldown 4x15
Gymnastic Ring/TRX Press 4x15
Pinky up Lateral Raise 4x15
Alternating DB Press
Progress to a 5RM each side over 6 sets – progressive to RPE 9/10
Accessories (Circuit)
Poliquin style seated DB Int/Ext rotations 2x6 – RPE 9/10
Reverse Incline Scapular Retractions 2xburn – RPE 9/10
Pull-up Isometric Hold – 2xfailure – RPE 8/10
Ted performing
Scapular Retractions
with 80lb DB’s.
81
Meso 2
Week 3
Dynamic Lower
Warmup Circuit – RPE 6
Lateral Sled Drags 3x15 steps each side
Barbell Rollout 3x10
Suspended Band Single Leg Reverse Hyper 3x12 each leg
Good Morning Squat
Medium Box without foam and with 3 chains – 3x3@25%
Speed Squat
Medium Box without foam and with 3 chains – 3x3@42.5%
Belt Squat Iso Holds
1x45 seconds at an RPE 9/10
Press out knees in the hole
Accessories
Suitcase Marches 1x10 each side – RPE 9/10
Donkey Calf Raises 1xburn (3-3) tempo – RPE 9/10
Hanging Leg Raises 1x10 – RPE 9/10
82
Meso 2
Week 3
Dynamic Upper
Warmup Circuit – RPE 6
Banded Stretching 2x25
Hanging Band Ext. Rotations 2x15
Cross-body Triceps Extension 2x20
Bench Press – feet up
1x5@25%
1x5@35%
1xfailure@40%
Speed Bench Press – Competition Style
6x3@55%
Accessories
Reverse Incline DB face pulls 1x10 at RPE 9.5/10
Reverse Incline DB Kickbacks 1x10 at RPE 9.5/10
Alternating DB Front Raises 1x10 at RPE 9.5/10
83
Appendix:
Off-Season Movements
Supine with Hip Flexion
(Start)
(Finish)
(Start with a slightly bent knee position, then extend that knee.)
Supine with External Rotation
(Start)
(Finish)
(Don’t simply rock back and forth, allow your straightened leg to extend then return to a slightly
bent knee position.)
84
Supine with Internal Rotation
(Start)
(Finish)
(Start from a slightly relaxed position at the start to a fully extended knee.)
Prone with Quad Emphasis
(Start)
(Finish)
(Pull the knee upwards through the band.)
85
Torso Rotations
(Start)
(Finish)
(This will stretch out the obliques and low back.)
Walking Knee Tucks
(Left)
(Right)
(Pull the knee up towards the chest and squeeze.)
86
Stiff Leg March
(Left)
(Right)
(Use the opposite hand to reach slightly towards the leg you raise. This is a smooth and steady
march, not an out-of-control kick.)
Lateral Lunge
(Start)
(Finish)
(Start with a wide stance and then lean out over one knee. You should feel a stretch in the
adductor of the other leg.)
87
Alternating Toe Touch
(Left)
(Right)
(You’ll notice Matt keeps his raised leg perfectly straight while reaching down with the opposite
hand.)
Sled Drag
(Pull through heels and walk smoothly)
88
High Pull
(Start)
(Middle)
(Finish)
(Set up like you would for a deadlift, then pull the bar up to your hips as explosively as
possible.)
Hatfield Split Squat
(Start)
(Finish)
(We used the sand dune to cushion our knee so we can tell when we have gone deep enough.
Also, tie down the barbell you will hold onto as it needs to be perfectly still for safety. As with a
normal squat, keep a vertical shin and sit back into the movement.)
89
Weighted Plank
(Hold this position with your hips level)
Reverse Hyper
(Start)
(Finish)
(When lowering the weight do it slow and controlled so it does not swing.)
90
Belt Split Squat
(Start)
(Finish)
(We performed these with the trail leg on a plyo box, but it can also be performed using a
bench.)
DB Bulgarian Split Squat
(Start)
(Finish)
(Make sure the rear foot is planted on the bench, so you are able to put more weight onto the
working leg.)
91
Banded Stretch (Upper Body)
(Start)
(Finish)
-OR-
(Start)
(Finish)
(You are not limited to these two stretches: experiment a little with slight variations. If you find
a tight or uncomfortable area, gently lean into it to work out some of that tightness.)
92
DB Internal/External Rotations
(Start)
(Middle)
(Finish)
(Start with lighter weights as these are more difficult than they appear. Let the weight pull your
arms down to the floor, then use your rotator cuff to squeeze the weight back up before going
the other way.)
Sled Face Pulls
(Start)
(Finish)
(Perform the face pull to the forehead then take a step back and repeat.)
93
Sled Rows
(Start)
(Finish)
(Move the sled only by rowing; your legs shouldn’t play a role here.)
Heavy Bench Hold
(Make sure that you use a spotter or higher catch pins). For this exercise, hold the weight at the
top of the range of motion.)
94
DB Arnold Press
(Start)
(Middle 1)
(Middle 2)
(Finish)
(Start with the weight in your hands and your palms facing you in the bottom position. As you
press the weight overhead, rotate your hands so that your palms face away from you at the top
position.)
Side Laying Kick-ups
(Start)
(Finish)
(Try to maintain the shoulders stacked position and extend the arm straight up in the air.)
95
Straight Bar – Hanging Weights from Bands
(Start)
(Finish)
(Lock into position with your lats as this chaotic lift may cause a lot of instability; good spotting
is also a must. We found that this movement is best performed slowly to control the bar.)
Upright Row
(Start)
(Finish)
(Keep the barbell close to the body throughout the motion. Pull the bar upward with your
elbows high.)
96
Reverse Incline DB Kickbacks
(Start with high elbows and extend the forearm straight back.)
Straight Bar – Hanging Weights from Chains
(Start)
(Finish)
(Minimize the slack on the chains attached to the plates, a few links of space should be
enough.)
97
Gymnastic Ring/TRX Weighted Rows
(Start)
(Finish)
(If you are strong enough, add a weight vest to this exercise.)
Sissy Goblet Squat
(Start)
(Finish)
(Note that the motion is performed with a slightly elevated heel and a reversed kb)
98
Football Bar JM Throat Press
(Start)
(Middle 2)
(Middle 1)
(Finish)
(For this movement, lower the weight as you normally would for a bench press until the bar is
about half-way to your chest, then lower the bar to your throat as shown in “Middle 2” making
sure to keep your elbows close to your sides and up. Then extend your elbows to press the
weight up.)
99
DB Incline Fold-in
(Start)
(Finish)
(Keep the DB’s touching throughout the whole set as shown above.)
Cross Body Reverse Hyper Row
(Start)
(Finish)
(Slightly bend the knees to get into the above position and row the weight to your pocket.)
100
Backward Sled Drags
(Squeeze through the movement with each step; this should be smooth.)
Hip Hinge KB Swings
(Start)
(Finish)
(At the start, allow the KB to swing behind you with slight knee bend and a straight back. Use
your hips and squeeze your butt to raise the weight up to about shoulder level.)
101
SSB Front Squat
(Start)
(Finish)
(Middle)
(Side-View)
(We use a small board to slightly raise the heel, but you could also use a plate.)
102
Depth Jump/Box Jump
(Start)
(Middle 2)
(Middle 1)
(Finish)
(To complete a depth jump: Step off a box. After dropping off the box, land in a full squat
(Middle 1), then jump onto the next box. To complete a box jump: start on the ground and
perform a bodyweight squat, once you have reached depth, immediately reverse your
direction, and explosively jump onto a box.)
103
Treadmill Sprint (turned off)
(Get up to speed first, then count your steps. If you don’t have access to a treadmill, you can
also use a hill sprint or wrap a towel around your waist and have a partner provide some
resistance as you sprint.)
Suitcase Carry
(Keep your shoulders even; don’t let the weight pull you out of alignment.)
104
Seated Calf Raise
(Start)
(Finish)
(In a controlled manner, lower/raise the heel as low/high as possible throughout the exercise.)
Decline Sit-up with Med Ball
(Start)
(Finish)
(Hug the med ball close to your body.)
105
Decline DB Sit-up
(Start)
(Finish)
(Hold the dumbbell upright with both hands.)
Cuban Press
(Start)
(Middle)
(Finish)
(First row the weight up, keeping your elbows out. Then rotate the shoulders so that when you
press the weight, your arms are in line with your body. Once you get to the “Finish” position,
reverse the order of this movement to return to the “start” position. That is one rep.)
106
Incline Single Arm Triceps Extensions
(Start)
(Finish)
(Since it’s single arm, we can increase the range of motion of the exercise slightly.)
Plyo pushup
(Start)
(Middle)
(Finish)
(Start in a push-up position. Perform a push-up but press explosively so that your body comes
off the floor. You don’t have to use a foam pad, but we find that it reduces some of the
negative shock to the joint. We use a cut up memory foam mattress. Holding different weight
DB’s is the way to change intensity for this movement.)
107
Sticking Point Press
(Start)
(Finish)
(Set the press to about ¾ of the bench lockout position to strengthen the lockout pressing
power.)
DB Incline Row Holds
(For this movement, row the weight up and hold the weight at the top. Keep your elbows high
and tight to the back.)
108
Sled Overhead Triceps Extensions
(Start)
(Finish)
(Squeeze the triceps to drag the sled, then take a step forward to reset the sled to the start
position.)
Isolateral Leg Extension
(Start)
(Finish)
(Keep in mind that isolateral movements will limit the amount of weight that you can use.)
109
Plank with Forced Passive Eccentrics
(Start)
(Finish)
(Perform a plank and have a partner apply some gentle pressure to your body to force you to
fail. This should be a slow burn.)
Incline DB Bench
(Start)
(Finish)
(Notice how the DB are held at a very slight angle that is favorable to the shoulders.)
110
Belt Squat Iso Hold
(After the iso hold, squat the weight back up without holding on to the rails if you are able. We
suggest spotters just in case you struggle getting up.)
Chaotic Suitcase March
(Start)
(Middle)
(Finish)
(Start in the standing position and raise the opposite knee than the hand holding the weight.
Then lower that leg and extend the hip back. That is one rep. If space is not a concern, you can
also perform this walking/marching continuously.)
111
Donkey Calf Raise
(Start)
(Finish)
(Here we use a belt squat attachment that raises the heel to perform donkey calf raises. If you
don’t have this attachment, this can still work using a dip belt and performing these while
standing on a plate.)
Hanging Leg Raise
(Start)
(Finish)
(Start at a dead hang and raise your legs into an “L” position. If you cannot do this, you can
modify the movement by bending your knees. If this is too easy, you can also bring your toes to
the bar you are hanging from.)
112
Side Plank with Leg Raise
(Start)
(Middle)
(Finish)
(Start with your hips on the floor in the side plank. Raise your hips, then raise your leg. Then
reverse this order. That is one rep.)
Barbell Chin Press
(Start)
(Finish)
(This is exactly like a push-up on a barbell, except instead of aiming the bar for your chest, aim
for your chin instead.)
113
Pinky up Lateral Raise
(Start)
(Finish)
(When we say, “pinky up”, it means pointed towards the ceiling (pictured).)
Alternating Chaotic KB Press
(Start)
(Right)
(Left)
(Start with both arms extended, then lower and raise one arm then the other in an alternating
fashion. The heavier the weight in the bands, the stronger of a band you should use.)
114
Poliquin Style Int/Ext Rotation
(Start)
(Finish)
(Sit on a bench or other surface and place your elbow on your knee. Lower your hand and raise
your hand using the muscles in your back, not your arm.)
Pull Up Iso Hold/Eccentrics
(If you struggle to hold a pull-up, we suggest using a band on one or both feet to make it slightly
easier.)
115
Scapular Retractions
(Start)
(Top View Start)
(Finish)
(Top View Finish)
(You should feel a squeeze in between your shoulder blades as they pinch together.)
116
Lateral Sled Drags
(Start)
(Finish)
(Start in a standing position and take a lateral step by pushing off of your back leg. You will
notice that this will work your hips in a different way that standard sled drags.)
Barbell Rollouts
(Start)
(Finish)
(To make this exercise harder you can add weight, or you can even perform a variation that
starts on your feet instead of your knees.)
117
Suspended Band Single Leg Reverse Hyper
(Start)
(Finish)
(Use your glute to pull your leg down against the band.)
Hanging Band External Rotations
(Start)
(Middle)
(Start by rowing the bands to your face while keeping your elbows out. Then rotate your
shoulders so that your forearms are in line with your torso. Then reverse this order. That is one
rep.)
118
Good Morning Squat
(Start)
(Middle)
(Finish)
(Starting with a squat stance, perform a Good Morning. At the bottom of the Good Morning,
Squat down onto the box. Then Squat the weight up. You can perform these without a box and
without chains if you don’t have them – see the Minimal Equipment Variation section for
details)
Cross-Body Triceps Extension
119
(Start)
(Finish)
(Your shoulders should remain stationary as you isolate the triceps in this motion.)
Reverse Incline DB Face Pull
(Start)
(Finish)
(Start with the weight hanging and pull the weight to your face.)
Alternating DB Front Raise
(Start)
(Middle)
(Finish)
(These should be performed by raising the weight in one hand at a time. Notice that the Matt is
raising the weight up and also slightly across his body.)
120
Prowler Push
(Start)
(Finish)
(Just like a sled drag, this is a controlled movement; do not run, squeeze. If you do not have a
prowler, use a sled.)
Incline Chaotic Fatbar
(Start)
(Finish)
(Start with the weight over your shoulders and lower the weight to your chest. Just like all other
chaotic movements, this should be a controlled squeeze, not an explosive movement. If you
press too quickly, you may lose control of the weight and drop it on your face or lap. If you
don’t have a fatbar or axle bar, use a fat grip attachment.
121
Bamboo Bar Squat
(Start)
(Finish)
(Just like a normal squat, sit back and laterally press out through the side of your feet. Notice
the vertical shin and knee angle. This is also a chaotic movement and should be slow and
controlled as well to avoid losing control of the weight. Check out the Minimal Equipment
Variations section for non-bamboo bar options.)
Grip Machine
(Start)
(Finish)
(As you perform this exercise, make sure that you are squeezing your hands to lift the weight,
not using your back. Use a tempo to get the most out of this exercise.)
122
Lat Pulldown
(Start)
(Finish)
(Whenever you perform Lat Pulldowns, change up the point you are pulling the bar to. In this
image Matt pulled to his nose, but you can also pull to your chest, chin, eyes, forehead,etc.)
Isolateral Leg Curl
(Start)
(Finish)
(These are a good way to address muscular imbalances; perform these with a tempo to get the
most out of them.)
123
Bamboo Bar Bench
(Start)
(Finish)
(Pictured is a feet-up variation of the lift, we sugget good spotting when performing this
exercise.)
Gymnastic Ring/TRX Push-Up
(Start)
(Finish)
(You can also use a TRX for this exercise. Teddy used chains to add some weight, but you could
also use a weight vest if you have one.)
124
Landmine Bent-Over Row
(Start)
(Finish)
(Set a barbell up in a corner of the gym or in the corner of a rack and use a V attachement to
row the weight up. Make sure that you are using your back and not momentum from your legs
and hips.)
Alternating DB Press
(Start)
(Left)
(Right)
(For this movement, alternately press the left and the right DB while keeping the other held still
at lockout.)
125
Football Glute Bridge
(Start)
(Finish)
(Make sure that the football bar is sitting on the top of your thighs. It is also important to make
sure that your shins stay as vertical as possible in this movement to isolate the glutes.)
Speed Squat
(Start)
(Finish)
(Break at the hips first and sit back spreading the floor with your feet and sit on the box. Press
out of the sides of your feet as hard as you can to keep your kness out and your shins vertical
and stand back up.)
126
Minimal Equipment Variations:
PVC Pipe Bench/Squat
(If you don’t have access to a bamboo bar, you can also use a 7 ft, 2.5 inch PVC pipe. You can
pick one up at a home improvement store for very little cost for what you can get out of it. We
have found that you can load one of these with a couple hundred pounds and they work the
same as the bamboo bar for the chaotic variations.)
Barbell Glute Bridge
(Start)
(Finish)
(If you don’t have a football bar for the Football Bar Glute Bridges, they can also be done with a
regular barbell in the same way. They can also be done with DB’s placed in the lap.)
127
Front Squat
(Start)
(Finish)
(Start)
(Start)
(Finish)
(Finish)
(If you don’t have access to a Safety Squat Bar, for the elevated heel SSB Front Squats, you can
also perform a normal heel elevated front squat. Here are three ways you can set it up
depending on your mobility and equipment. You can use a front rack position, a crossed arm
position, or you can attach deadlift straps to the bar and hold onto them. However you do
them, make sure that your upper arm is parallel with the floor.)
128
DB Step-Up
(Start)
(Finish)
(This is one option for the split sqaut variations if you don’t have a Safety Squat Bar for the
Hatfield Split Squat or a Belt Squat for the Belt Squat Split Squats. Make sure that you maintain
a vertical shin as you step onto the bench/box.)
Overhead DB Split Squat
(Start)
(Finish)
(This is one option for the split sqaut variations if you don’t have a Safety Squat Bar for the
Hatfield Split Squat or a Belt Squat for the Belt Squat Split Squats. Make sure that you hold the
DB in the opposite hand as the lead leg and that your shin remains vertical.
129
Dip Belt Squat Iso Hold
(If you don’t have a belt squat, you can attach some weights to a dip belt with a feeder chain
and perform the Iso Holds on top of benches/boxes. Use spotters as necessary.)
Inverted Row
(Start)
(Finish)
(If you don’t have acces to a TRX or gymnastic rings for the TRX rows, you can also use a barbell
set up in a rack to perform an inverted row. You can make this more or less challanging by
changing the height of the barbell.)
130
Hip Hinge DB Swings
(Start)
(Start)
(Finish)
(Finish)
(You can also use DB’s for the hip hinge kettlebell swings. Grab one end of the dumbbell, as
shown above, and swing it between your legs with a slight knee bend and straight back. Notice
that the knees remain slightly bent and most of the motion is occuring at the hip. Use your hips
and squeeze your butt to raise the weight up to about shoulder level.)
131
Barbell JM Throat Press
(Start)
(Middle 2)
(Middle 1)
(Finish)
(This movement is almost identical to the Football bar JM Throat Press. Lower the weight as
you normally would for a bench press until the bar is about half-way to your chest, then lower
the bar to your throat as shown in “Middle 2” making sure to keep your elbows close to your
sides and up. Then extend your elbows to press the weight up.)
132
Good Morning Squat (without box and chains)
(Start)
(Middle 2)
(Middle 1)
(Finish)
(This movement is almost identical to the Good Morning Squat in the typical manual. The only
difference is that the box and chains are absent.)
133
Banded Wrist Curl
(Start)
(Finish)
(You can use this exercise if you don’t have access to a grip machine. Using stronger bands
and/or leaning into the band more or less will allow more or less resistance in this movement.)
Suspended Band Reverse Hyper
(Start)
(Finish)
(If you don’t have a Reverse Hyper, you can perform this banded variation instead. Just loop
one end of the band to the top of a power rack and the other around your ankles.)
134
Single Arm DB Row
(Start)
(Finish)
(If you don’t have a Reverse Hyper, Single Arm DB Rows are a great substitute for the Crossbody Reverse Hyper Row. Start the movement by squeeing your back and row the DB up to
your midesction/front pocket.)
Speed Squat (Without the Box and Chains)
(Start)
(Finish)
(If you don’t have a box or chains, you can use this variation of the speed squat. Break at the
hips first and sit back spreading the floor with your feet until you hit depth in the squat. Press
out of the sides of your feet as hard as you can to keep your kness out and your shins vertical
and stand back up.)
135
Zercher Squat
(Start)
(Finish)
(If you don’t have bands for the Chaotic Squat, you can use this squat variation. It also requires
a different variation of stabilization that a traditional back squat. Set the bar in your elbow joint
and sit back and press out with your knees to keep your shins vertical like a typical squat. Make
sure you keep your chest as upright as possible. That being said, bands are a relatively cheap
and portable piece of gym equipment that everyone should get.)
Isolateral DB Overhead Triceps Extensions
(Start)
(Finish)
(If you don’t have a cable column, this exercise is one that you can use instead of the crossbody triceps extension. Both movements isolate one side at a time and both movement are
designed to keep the shoulder out of it as much as possible.)
136
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