Transcribed from video:
– Terms of the rep schemes. The way that I like to do this is let’s say that you’re doing your dynamic effort work is going to be a press variation. So then, your max effort, we’re going to do back squats and sumo dead lifts. And again, this would all be systemized and programmed in cycles and stuff, but this is you’re putting together an individual session. The way that I like to do this. Your dynamic effort, your press, would be 10 by two. Every 30 seconds for five minutes. You will do two reps at 60-65%. That’s where your dynamic effort comes in. For your max effort, here’s how I like to programming it. To programme, and you’ll cycle through this. Five sets all the time. Five by five back squats. Next time you do back squats, it would be five by four. Then you can test. That’s when you can go for a new one rep max. Then you go five by two. Five by one. And then you test again. At the same time, your sumo dead lifts are going to go five by two, five by one, test, five by five, five by four, test. So you can see they’re sort of here. The four and the four match up, they match up, and the tests are happening at the same time. Because if you do five by five back squats, and then sumo dead lifts, it’s a lot of work. You are doing a lot of volume. You are probably not going to be able to curve the intensity higher. And again, because we’re looking for efficiency with this, what I would do is on zero minutes, do your five back squats. On two minutes, do your two sumo dead lifts. On four, back squats. So… Sorry. Five by five and five by two. Zero minutes you do those, on two, on four, on six, on eight, until you’ve done your five rounds. It means you are getting three and a half minute break between the same movements, so there is that recovery time that you need. So you get that break, but it also means that because we tend to have higher work capacity than someone who’s trying to use purely as power lifting, we can back up and still produce high amounts of work. Ideal world, you’d be training 60, 90, 120 minutes on your strength work as long as your nutrition is right to allow that. We don’t have that time when we also need to try on these other elements as well. This will not make you a good power lifter. But this will give you the best absolute strength we can based on the limitations that we have. The final…
