Week 9
Week 9 is designed to build upon the previous progress by increasing intensity while balancing volume. With only a few weeks remaining before peak performance, this week will continue to strengthen your main lifts while integrating accessory and hypertrophy work to maintain muscular endurance and support stability. Emphasis is placed on executing each lift with precision and consistency.
Focus:
Increasing Intensity & Consistent Volume: Push the main lifts to around 85-95% of 1RM, focusing on maintaining form and increasing the difficulty with additional reps and sets.
Refine Explosiveness & Control: Incorporate tempo work and pauses in the variations to develop explosive power and better control under tension.
Balancing Strength & Hypertrophy: Hypertrophy days aim to support strength gains by focusing on supporting muscles and stabilizers, ensuring all-around strength.
Recovery & Mobility Optimization: Warm-ups and cool-downs remain crucial for enhancing mobility, improving form, and facilitating recovery.
Goals:
Increase Maximal Strength: Aim for heavier loads on the main lifts, leading to gradual improvement and confidence in handling heavier weights.
Refine Movement & Power Output: Continue to work on technique, emphasizing control in eccentric movements and power on the concentric.
Build Muscle Endurance & Support: Target supportive muscle groups for optimal performance and stability in the main lifts.
Ensure Proper Recovery & Injury Prevention: Use mobility drills and foam rolling to promote recovery, prevent overuse, and support flexibility.