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Just Another Day To Train

December 25, 2011 By Gregor Winter

Just hit a new rep PR on deadlifts on my 531 BBB week 3. What are you doing today? At DeFranco’s Gym people were also getting busy. And Mark Bell celebrates LiftMass with a speed effort day. Speed squats, speed deadlifts and speed bench press.

Filed Under: Joe DeFranco, power, speed, videos

Citadel’s Football Team Training Compilation

December 25, 2011 By Gregor Winter

Here is a compilation of the Citadel’s football team strength and conditioning workouts. Epic display of strength, speed and agility. Love the variety of exercises.

Filed Under: conditioning, football, Jumps, motivation, power, speed, strength, training, videos

Sets & Reps Table for Strength, Hypertrophy, Power

December 20, 2011 By Gregor Winter

Via Wikipedia comes the Strength/ Power/ Hypertrophy/ Endurance table of Mell Siff’s Supertraining. Variable Training goal Strength Power Hypertrophy Endurance Load (% of 1RM) 80-90 45-55 60-80 40-60 Reps per set 1-5 1-5 6-12 15-60 Sets per exercise 4-7 3-5 4-8 2-4 Rest between sets (mins) 2-6 2-6 2-5 1-2 Duration (seconds per set) 5-10 […]

Filed Under: chart, endurance, hypertrophy, power, strength, table

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