Sets & Reps

The researchers found that 4-6 repetitions of 4-6 sets, increasint the weight on each successive set, produced the most significant increase in strength. [...] I simplified the formula to five sets of five reps [...]. So the program would consist of fice sets of fice on each of the "Big Three" including the warm-up." "The researchers found that 4-6 repetitions of 4-6 sets, increasint the weight on each successive set, produced the most significant increase in strength. [...] I simplified the formula to five sets of five reps [... ]. So the program would consist of fice sets of fice on each of the "Big Three" including the warm.

Frequency

"Another look at the data and it revealed that three workouts a week was most sufficient for athletes as they should be engaged in skill practice of a particular sport on at least two days and at least two other days should be essentially rest days." "Another look at the data and it revealed that three workouts a week was sufficient for most athletes as they should be engaged in skill practice of a particular sport on at least two days and at least two other days should be essentially rest days.

Heavy, Medium, Light Heavy, Medium, Light

"It was also found that trainee made faster progress if he did not handle maximum pondages at every workout session. I merely installed the heavy-medium-light system that habd been used by competitive weightlifters since Mark Berry came forth with this concept in the early 30's" "It was also found that trainee made faster progress if he did not handle maximum pondages at every workout session. Merely I installed the heavy-medium-light system that habd been used by competitive weightlifters since Mark Berry came forth with this concept in the early 30 's "

Circuit Method Circuit Method

"The circuit method of tranining is not a new concept either, but it fit perfectly into the total conditioning plan. It is also much easier to train large groups of athletes with the circuit system. The circuit system simply means that the trainee does one set of an exercise and then moves on to the next exercise, and then to the next, before performing his second set of the initial movement." "The circuit method of tranining is not a new concept either, but it fit perfectly into the total conditioning plan. It is also much easier to train large groups of athletes with the circuit system The circuit system simply means that the trainee does one set of an exercise and then moves on to the next exercise, and then to the next, before performing his second set of the initial movement. "


Sample Program
Bill Starr takes the example of an imaginary offensive guard named Charlie West.

Montag - Heavy Monday-Heavy
Warm-Up: sit-up, leg raises, stretching Warm: sit, leg raises, stretching
Power Clean: 115x5, 135x5, 145x5, 155x5, 165x5 Power Clean: 115x5, 135x5, 145x5, 155x5, 165x5
Bench: 135x5, 155x5, 175x5, 190x5, 200x5 Bench press: 135x5, 155x5, 175x5, 190x5, 200x5
Squat: 135x5, 165x5, 185x5, 205x5, 225x5 Squat: 135x5, 165x5, 185x5, 205x5, 225x5
Leg Hyperextensions: 60x20, 120x10 Hyper Leg Extensions: 60x20, 120x10
Leg Biceps Curls: 30x20, 60x10 Leg Biceps Curls: 30x20, 60x10

Mittwoch - Light (80% vom Maximum) Wednesday-Light (80% of maximum)
Warm-Up: sit-up, leg raises, stretching Warm: sit, leg raises, stretching
Power Clean: 115x5, 115x5, 115x5, 125x5, 135x5 Power Clean: 115x5, 115x5, 115x5, 125x5, 135x5
Bench: 135x5, 135x5, 145x5, 155x5, 160x5, Bench press: 135x5, 135x5, 145x5, 155x5, 160x5,
Squat: 135x5, 150x5, 160x5, 170x5, 180x5 Squat: 135x5, 150x5, 160x5, 170x5, 180x5
Leg Hyperextensions: 60x20, 120x10 Hyper Leg Extensions: 60x20, 120x10
Leg Biceps Curls: 30x20, 60x10 Leg Biceps Curls: 30x20, 60x10

Freitag - Medium (90% vom Maxiumum) Friday-medium (90% of Maxiumum)
Warm-Up: sit-up, leg raises, stretching Warm: sit, leg raises, stretching
Power Clean: 115x5, 125x5, 135x5, 145x5, 150x5 Power Clean: 115x5, 125x5, 135x5, 145x5, 150x5
Bench: 135x5, 150x5, 160x5, 170x5, 180x5, Bench press: 135x5, 150x5, 160x5, 170x5, 180x5,
Squat: 135x5, 155x5, 175x5, 190x5, 205x5 Squat: 135x5, 155x5, 175x5, 190x5, 205x5
Leg Hyperextensions: 60x20, 120x10 Hyper Leg Extensions: 60x20, 120x10
Leg Biceps Curls: 30x20, 60x10 Leg Biceps Curls: 30x20, 60x10

pressing
"The trainiee doing 250x5 in the bench, for example, will be doing somewhere around 165-175x5 in the Military Press and 140-145 in the behind-the-neck-press."

CHAPTER SEVEN
ADVANCED TRAINING PROGRAMS ADVANCED TRAINING PROGRAMS


Montag: Monday:
Clean Power (PC) - HEAVY
Bench Press (pressing) - MEDIUM
Squat (flexures) - LIGHT

Mittwoch: Wednesday:
PC - LIGHT
Push-HEAVY
squat-MEDIUM

Freitag: Friday:
PC-MEDIUM
Push - LIGHT
squat-HEAVY

Tens, Fives and Threes
This is a set / Rep scheme that Bill Starr likes squats for his football players use. Example:

The scheme is similar to "standard beginners' program.
Squat Mon: 135x10, 155x10, 175x10, 205x10, 225x10 = 8950lbs
Squat Wed: 135x3, 185x3, 245x3, 275x3, 305x3 = 3435lbs
Squat Fri: 135x5, 175x5, 225x5, 250x5, 275x5 = 5300lbs

Quarter Squats Quarter squats
With the quarterback squats can be pretty overloaded leg muscles and the hip enormously strengthened.It can be installed in various ways: Instead of 10,5,3 he system or following any day. That would look like that after the squats (5x5) further 5x5 Quarter squats, and the first day of practice following the Squatten not out.Another popular method would first 3 sets full squats (as Aufwärmer) and then 5x5 Quater squats.

For example, a trainee of 300x5 bends:
Squats: 135x5, 185x5, 250x5
Quarter squats: 300x5, 325x5, 350x5, 375x5, 400x5 (400 !!!!)