BEHIND THE BLOCK: ALLEGIATE STRENGTH Y5B12

STRENGTH YEAR 5, BLOCK 12: PUSHING PAST YOUR STRENGTH THRESHOLD

Allegiate Head Coach and Co-founder, Tim Caron, breaks down this month’s STRENGTH training block.

The set and rep scheme for this block is 5x5 with a 5/0/X/0 tempo. Yup, that’s FIVE seconds down before going back to the starting position. By slowing down the movement and increasing the weight, intensity increases. This puts more strain on your nervous system than the previous block.

Block 11, last block, had a 3/0/X/0 tempo for 4 sets of 8 reps in the A series and 3 sets of 8 reps in the B series. This meant the movement included a three second count down, a quick pause, then a quick drive back to the starting position.

“THE GOAL IS TO GRAB HEAVIER WEIGHTS TO PUSH PAST THE THRESHOLD OF STRENGTH.”

How do you get more weight in your hands? By leveraging positions and exercises that allow you to be in more stabile positions. Increased stability = increased ability to hold more weight. For an example of what these exercises look like, watch the videos below.