Pre Competition Training

I had a brainstorm the other night and came up with a pre competition program that works similar to the Doug Hepburn program but alows for gear preperation. The Power Phase is changed but the pump phase still rolls along with out change.

Monday, Wednesday, and Friday (Squats, Bench Press, Deadlift)

*Pre Competition Modification·

Warm Up
Plyometrics and build up to working weights

· Power Phase (Full Gear)

Remember to focus on technique and speed

8 sets x 1 rep 82.5% Projected Competition Lift (5 minutes rest between sets)
6 sets x 1 rep 87.5% Projected Competition Lift
4 sets x 1 rep 92.5% Projected Competition Lift
2 sets x 1 rep 97.5% Projected Competition Lift

***rest 5 minutes***

· Pump Phase (chose a weight that can be done for 8 reps)(275, 225, 315)

Remember to focus on repeating correct technique
Keep following the layed out program for the “Pump Phase”.

6 sets x 3 reps (2 minute rest between sets)
3,3,3,3,3,4
3,3,3,3,4,4
3,3,3,4,4,4
3,3,4,4,4,4
3,4,4,4,4,4
6 sets x 4 reps
4,4,4,4,4,5
4,4,4,4,5,5
4,4,4,5,5,5
4,4,5,5,5,5
4,5,5,5,5,5
6 sets x 5 reps (once complete add 5-10lbs and start over)

· Cool Down