The INTENSITY TEMPLATE - Keegan
3 different types of days:
Day 1. Just 1-2 intense sets
> Prep for 1-2 solid sets greater than 90% + easy volume
Day 2. 1-2 intense sets + Partials & Extended Sets
> Prep for 1-2 solid sets greater than 90% Day
+ Partials/ Extended Set
+ easy volume
Day 3. <90% Day
> Dense Strength
+ Partials
+ Easy volume
Divide your month like this:
Days 1-14 > Volume focus <90%
Days 15-31 > Intensity focus >90%
Activate your CNS + Pump heavy partials
> Test = 1-2 sets over 90%
> Build
Extended sets - After the end of the set, rest a little and then go again or drop the weight and go again or move to a more mechanically advantaged movement and go again.
Partials - You can lift more weight, the question is through what range and leverage. Feeling very heavyweight has advantages! Expose yourself to them.
Isometrics - Pause in the positions of strength or weakness depending on the goal.
HEAVY PARTIALS > Sometimes movements > Don't Max Out
> Bench Lockouts
> Rack Pulls
> 1/4 Squats
> Top Position Chins
THE 5 KEY MOVEMENT (1-5 Rep Range)
> Cyclist Front Squat
> Deficit deadlift to RDL
> Free Standing Handstand Push-Ups (Partial to deficit)
> Dip
> 1 Arm Chin-Up Progressions
ASSISTANCE MOVEMENTS (5-10 Rep Range)
Lower Body > Sissy Squats, nordic curls, back squats,
Lower Body > Snatch, Clean & Jerk, Split Squat, Rack Pull, Seated Good Morning
Upper Body Push > bench press, standing press, push-press, planche push-ups, 1 arm-push-up
Upper Body Pull > arching chin to sternum chin, weighted chin-ups
SMALL STUFF (10-50 Reps)
Forearms - Levered hammer curls, spider curls, commerford curls, zottman curls,
Biceps - spider curls, commerford curls, zottman curls, scott curls,
Triceps - french press, close grip bench press, tricep press downs, barbell kick-backs, JM Press
Back - Incline Rows, Seated Rows, Face Pulls
Shoulders - Modified sotts press, lateral raises, extended range single arm DB presses.
Abs - Hanging straight leg raises
Quads - PPP Step-ups,
Glutes / Hamstrings -
Lower Legs - seated calf raises, KOT raises, standing calf raises, donkey calf raises, DB tib ant. raises
2x5 > 2x10 > 2x20 > 2x30
Here's what the weeks looked like!
Monday
Dips
Heavy supports or partials for activation
Build to a top 1-5
1 Arm Chin Up
Alternate chins > Eccentrics > Isometrics > Pulley Assisted Reps
Arms
50-200 reps total
Tuesday
ATG Split Squat - Ramping as prep
Seated GM - Ramping as prep
Front Squat - 1-5 rep max.
Snatch / Jump
Wednesday
Feet elevated back bridge / Cross Bench Pullover
Bench / Planche Push-Ups
Thursday
Weightlifting / Jumps
Speed Deadlift / Rack Pull
Jefferson Curl
Friday
Free Standing Handstand Push-Ups
Weighted Chins
Saturday
Back Squat
Strongman OR Sprint
Mobility
> Jefferson Curl
> Standing Straddle Good mornings
> Feet elevated back bridge / Cross Bench Pullover
> ATG Split Squat
Skill
+ Mobility, skill, conditioning
Conditioning
Sleds
Farmers
Yoke
Shuttles
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