Thursday, May 22, 2014

Masters Training - Greg Reshel

Pierre Gimbert 
Insane Training is what Matt is famous for. His book of the same name is full of programs that will help every gym rat take it to the next level, whether that’s flipping a tractor tire 100 yards, deadlifting three times their body weight, improving athletic performance or puking in a bucket—this book has it all!  
 - available Sept 30/2014.
This book will revolutionize the training of young junior and senior high school athletes, beginning athletes, and individuals interested in becoming physically fit.

Present day strength training programs may be effective in developing strength but they also have many negative aspects that have prevented athletes from achieving their potential and preventing injury. The 1 x 20 RM  strength training program not only resolves these problems but offers many more benefits than the present day training programs.

In comparison to today's relatively high intensity strength training programs the 1 x 20 RM program has less intensity and provides at least fifteen greater undeniable benefits. All of these are explained in detail in the book. A few examples of how the 1 x 20 RM program is superior to the present high-intensity programs include:
  • greater strength is developed
  • there is more development of muscular endurance
  • stronger ligaments and tendons
  • greater development of all the major muscles of the body
  • less to no injury
  • better performance on the field
Guidelines are presented on how to use the 1 x 20 RM program so that it is easy to follow and administer. The book is easy to read and written to give you a greater understanding of everything you need to know about strength training.
- Publication Date: April 7/2014
Masters Training - Novice Division.
Off-Season - Squat, Bench Press and Deadlift.

The following training program is designed specifically for Master lifters and can be increased or reduced in poundage to accommodate varying strength levels. This program is appropriate for 'hard gainer' lifters of all ages. If you have recovery problems and can't seem to keep up with the workouts that  some others perform, you will do well with this training program. 
As listed, the program includes only the primary lifts and none of the accessory work is shown in the layout. We wish only to give you a plan for spacing out off-season training so you can make good gains and not go stale. All accessory work needs to be tailored to the individual lifter and so is not included here. 

We have designed the following training program to fit a 50-year old Master lifter with the following numbers:

Bodyweight - 187 lbs
Squat - 300
Bench - 210
Deadlift - 300
Years Training - 2
Individually tailor, adapt and change the program accordingly.
To follow the program as listed you must go through the following sequence of workouts three times:
Legs - 1, Chest - 1, Back - 1,
Legs - 2, Chest - 2, Back - 1,
Legs - 3, Chest - 1, Back - 1,
Legs - 1, Chest - 2, Legs - 2,
Back - 1, Chest - 1, Legs - 3.
It does not matter how often you need to work out each week because all you need to do is complete the next workout in sequence when you are recovered sufficiently. We recommend three to four workouts per week. If you work out an average of four times per week this routine will last approximately 12 weeks. We also recommend that you do not work out more frequently than five times per week to allow for enough recovery.
Legs 1:
Squat - 135 x 5 x 3 sets
185 x 5 x 5
Deadlift - 135 x 3 x 2 sets
185 x 1
225 x 1
Stiff Leg Deadlift - 115 x 6 x 3 sets.
Legs 2:
Squat - 135 x 6 x 2 sets
185 x 3
205 x 2 x 5 sets
Bottom Squats - 155 x 4 x 3 sets
Deadlift - 135 x 5
185 x 3 x 4 sets.

Legs 3:
Squat - 135 x 5
175 x 5
195 x 5
215 x 5
235 x 2
Deadlift - 135 x 3
185 x 2
205 x 1 x 4 sets ('walkaway' singles)
Good Morning from Half Squat - 65 x 5 x 3 sets.

Chest 1:
Bench Press - 95 x 5 x 3 sets
135 x 3
175 x 3 x 6 sets
Close Grip Bench Press with wrists locked forward - 10 x 3 sets with 95-115.

Chest 2:
Bench Press with 25-lb plate under foot of bench - 95 x 8 x 2 sets
('foot', as opposed to 'head' of bench)
115 x 6
135 x 6
155 x 5
175 x 5
195 x 2 x 3 sets
115 x 20 or limit (whichever comes first)
Close Grip Bench Press with elbows turned out and bar held in straight line above collarbone
- 10 x 3 sets with 95 lbs performed very slow and controlled.

Back 1:
Note - this is a day of accessory only and is designed to reset the stabilizing muscles of the upper back, shoulders, and torso and to pump and flush the bit muscles like lats and traps.
Remember that this workout is designed to have more accessory work along with the primary exercises and that most of the accessory work is done with light to moderate weight and high volume. We want you to take note of the varying of the routines so that your weeks are not all the same. In this way you will make faster and more consistent gains than with a steady, predictable routine of one bench, one squat, and one deadlift per week. 
If you include accessory exercises that address the weak points of the primary lifts, make sure you perform 3-5 sets of 6-10 reps with light to moderate weights to insure growth in your problem areas.
Keep looking ahead to bigger numbers in your primary lifts. These are the lifts you want to increase. The efficacy of your accessory work is not strictly dependent on weight used. 


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