6-4 Weeks Out
Max Effort Workouts
Max effort lifts are typically done with the barbell. Squats, deadlifts, bench press and similar, high intensity, compound lifts. Maximum strength training is carried out with very heavy weights, so that only 1 to 3 repetitions can de done. Relatively long breaks are taken between the sets. The goal is to maximize your absolute strength.
Download Workout Sheet –> Power Max Effort Beg 1
Download Workout Sheet –> Power Max Effort Beg 2
High Intensity Continuous Training (HICT) Workouts
HICT is essentially a slow aerobic session, so your heart rate will never go above 150 beats per minute. You’ll do one explosive rep of a loaded exercise every few seconds. And you’ll continue to do that over and over again for 7-20 minutes straight.
- High Resistance Versaclimber or Spin Bike
- Weighted Step Ups
- Heavy Rope Pulls
- Sled March or Drag
- or similar.