Week 10
Week 10 builds upon the solid foundation laid in the previous weeks, aiming to enhance strength gains while maintaining balanced hypertrophy work. This week focuses on pushing intensity further, with main lifts approaching near-maximal weights. Technique refinement and controlled lifts will be crucial as you work through heavier loads, preparing you for peak performance in the coming weeks.
Focus:
Increased Load & Intensity: Continue increasing the weight to approximately 85-95% of 1RM while lowering reps to allow for optimal performance and power.
Explosive Power & Stability Development: Use controlled tempo and pauses to enhance power, stability, and movement efficiency in the lifts.
Supportive Hypertrophy Work: Target muscle endurance and balanced growth on non-strength days to provide muscular support for the primary lifts.
Warm-up, Recovery, & Mobility Optimization: Prioritize efficient warm-ups to prepare the muscles and joints for heavier lifts, and include thorough cool-downs to aid recovery and prevent injury.
Goals:
Maximize Strength Gains: Safely handle near-maximal loads while maintaining optimal form and mechanics, preparing the body for peak lifts.
Improve Power Output & Control: Incorporate tempo work to improve explosive power, focusing on strong concentric movements and stability in the eccentric.
Enhance Muscle Balance & Endurance: Utilize hypertrophy days to target stabilizers and secondary muscle groups, promoting overall growth and endurance.
Optimize Recovery for Future Progression: Use mobility work, stretching, and foam rolling to recover from each session and support ongoing performance.