Week 6
Week 6 is to push you slightly beyond your comfort zone while maintaining proper form and technique. After a steady build-up in the prior weeks, this week aims to progressively increase intensity in the main lifts, allowing for strength gains while refining movement patterns. Hypertrophy days are designed to support strength work by targeting muscle groups for growth, stability, and balance without overtaxing the body.
Focus:
Strength Days: Continue to increase intensity through higher percentages of the 1RM, with a focus on maintaining explosive power, controlled tempo, and solid form throughout the main lifts. Variations of the core movements will be used to enhance technique and address any weaknesses.
Hypertrophy Days: Continue to develop complementary muscle groups to support the primary lifts, focusing on muscular endurance, volume, and full-body engagement.
Warm-ups & Cool-downs: Each session includes a warm-up to prepare the body for lifting, emphasizing joint mobility, muscle activation, and movement prep. Cool-downs aim to enhance recovery, increase flexibility, and reduce soreness by incorporating specific stretches and foam rolling for optimal performance in subsequent workouts.
Goals:
Build Strength Continuously: Progress the Back Squat, Bench Press, and Deadlift by pushing the body to handle heavier loads while reinforcing proper mechanics.
Enhance Movement Patterns & Explosiveness: Use variations such as tempo, pause, and deficit lifts to improve lifting efficiency, power output, and control.
Support Muscle Growth & Balance: Utilize hypertrophy work to build muscle mass, correct imbalances, and provide stability to joints, especially focusing on muscles that assist with the core lifts.
Promote Recovery & Adaptation: Optimize the body's ability to recover through effective cool-down routines, ensuring that training adaptations are maximized without overloading the body, setting up for continued progress in the following weeks.