Athlete training program- "Bigger, Faster, Stronger"

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davidjr74

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No need to buy it. My friend pretty much told me its like this:

I don't know what the percentages are though. But the last rep should be really hard is what I was told.

Week 1: 3x3
Week 2: 5x5
Week 3: 5-4-3-2-1
Week 4: 10-8-6
Week 5: repeat over at Week 1

Auxillary lifts: 2-3 sets of 10-12 reps. Stretch everyday for 10 minutes and twice on workout days

Monday: Front Squat or Box and Towel bench or incline
Auxillaries choose 5: Str. Leg DL, Glute-Ham machine, DB jump squats, Neck, Power Snatch, Leg curls, DB Flyes, DB flat press

Tuesday: Box jumping plyos, sprint work, anything else you feel wil help you to succeed

Wednesday: Hex Bar DL and Power or Hang Clean
Auxillaries: Barbell Lunges, Jerk Press, Leg Ext., wide grip pullups, Skullbashers, Tri. Pushdown, overhead tri. ext.

Thursday: same as tuesday

Friday: Parralel Squat and Bench Press
Auxillaries: Str. Leg DL, Glute-Ham machine, Neck, balance snatches, calf excercses, barbell curl, DB incline curl
 
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My friend did this for a while, like any other program it should be changed up every couple motnhs or so. You would think that with this kind of program since the rep ranges are only cycled once a month you don't need to as often, but he got to plateau fairly quickly. It will get you strong though.
 
jmanjman47 said:
No need to buy it. My friend pretty much told me its like this:

I don't know what the percentages are though. But the last rep should be really hard is what I was told.

Week 1: 3x3
Week 2: 5x5
Week 3: 5-4-3-2-1
Week 4: 10-8-6
Week 5: repeat over at Week 1

Auxillary lifts: 2-3 sets of 10-12 reps. Stretch everyday for 10 minutes and twice on workout days

Monday: Front Squat or Box and Towel bench or incline
Auxillaries choose 5: Str. Leg DL, Glute-Ham machine, DB jump squats, Neck, Power Snatch, Leg curls, DB Flyes, DB flat press

Tuesday: Box jumping plyos, sprint work, anything else you feel wil help you to succeed

Wednesday: Hex Bar DL and Power or Hang Clean
Auxillaries: Barbell Lunges, Jerk Press, Leg Ext., wide grip pullups, Skullbashers, Tri. Pushdown, overhead tri. ext.

Thursday: same as tuesday

Friday: Parralel Squat and Bench Press
Auxillaries: Str. Leg DL, Glute-Ham machine, Neck, balance snatches, calf excercses, barbell curl, DB incline curl
Click to expand...
this template seems pretty dang close to wfsb3 except for all the rep changes

looks good though i like it
 
Trust me there is a lot more to that program than that. It is a solid read, you would do yourself a favor buying the book.
 
I don't know what Dave meant by too many rep changes not being a good idea.

Here's why I don't like too many rep changes -
you should always be choosing a weight that pushes you to maximum effort, so that you would near failure or fail at the end of your rep range. [Yes, you can gain a lot by focusing on improved speed even in non-failure ranges - but it still has to be heavy enough to tax you.]

When you keep on switching your rep ranges too often, I think you lose the ability to judge and know what the accurate weight you should be using is. It's like every switch is another "test week." (Using rep calculators are estimates, but they are NOT all that precise about what you really can do at a given rep range.)

So I think there is a risk that you would either waste a lot of time and burn yourself out finding the suitable weights to use for a given set/rep prescription or you wind up using something you KNOW you can do, and it is too light and cheats you from making more gains.

Personally, I feel like the first week or so in any program is about testing and getting the volume set up right (in sets, reps, weights) and then you adjust from there without switching too many of those variables at the same time. This sounds like you never really get that tweaking rhythm down.

But that's just my two cents.
 
sig said:
I don't know what Dave meant by too many rep changes not being a good idea.

Here's why I don't like too many rep changes -
you should always be choosing a weight that pushes you to maximum effort, so that you would near failure or fail at the end of your rep range. [Yes, you can gain a lot by focusing on improved speed even in non-failure ranges - but it still has to be heavy enough to tax you.]

When you keep on switching your rep ranges too often, I think you lose the ability to judge and know what the accurate weight you should be using is. It's like every switch is another "test week." (Using rep calculators are estimates, but they are NOT all that precise about what you really can do at a given rep range.)

So I think there is a risk that you would either waste a lot of time and burn yourself out finding the suitable weights to use for a given set/rep prescription or you wind up using something you KNOW you can do, and it is too light and cheats you from making more gains.

Personally, I feel like the first week or so in any program is about testing and getting the volume set up right (in sets, reps, weights) and then you adjust from there without switching too many of those variables at the same time. This sounds like you never really get that tweaking rhythm down.

But that's just my two cents.
Click to expand...

Theres a CD-Rom that comes with this. Its a program where it keeps track of your progress on the program and it adjusts the weights for you. I saw it once and it said something like this. I'm thinking about buying the program myself.
 
sig said:
I don't know what Dave meant by too many rep changes not being a good idea.

Here's why I don't like too many rep changes -
you should always be choosing a weight that pushes you to maximum effort, so that you would near failure or fail at the end of your rep range. [Yes, you can gain a lot by focusing on improved speed even in non-failure ranges - but it still has to be heavy enough to tax you.]

When you keep on switching your rep ranges too often, I think you lose the ability to judge and know what the accurate weight you should be using is. It's like every switch is another "test week." (Using rep calculators are estimates, but they are NOT all that precise about what you really can do at a given rep range.)

So I think there is a risk that you would either waste a lot of time and burn yourself out finding the suitable weights to use for a given set/rep prescription or you wind up using something you KNOW you can do, and it is too light and cheats you from making more gains.

Personally, I feel like the first week or so in any program is about testing and getting the volume set up right (in sets, reps, weights) and then you adjust from there without switching too many of those variables at the same time. This sounds like you never really get that tweaking rhythm down.

But that's just my two cents.
Click to expand...

This is essentially what I was getting at. I think that rep changes should be kept to a minimum and if they occur, should happen within the week.

Let's say, you have 3 rep changes, and you ahve 3 FBWs , then for MWF you would do a different rep range each day, and those would be your "test" days. The next weeks, you will actually be able to improve it.

For the BFS workout, you ahve it separated by weeks at a time, and so it is only a month later that you return to the original rep range and by then you have to "test" again. Or your body may have readjusted, or just not adjusted at all to any repchanges and so you will not have any marked improvement.

I tihnk it's better to see progress while keeping with the same rep range for a few weeks, and then changing rep ranges. Just becuase you want to switch it up to keep your body surprised doesn't mean you should surprise yourself every workout.
 
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