7 years ago

Max Effort

Max effort style workouts Max effort style workouts are designed to help advanced lifters develop strength.

You’ll be using compound movements, heavy loads, low reps and long rest periods.

This is ideal for an athlete that is 8-12 weeks out from competition and looking to improve their max strength.

Compound Exercises:

  • Squat
  • Deadlift
  • Bench Press
  • Row/pull up
  • or similar

1-5 reps

2-5 sets

2-5 minutes rest between sets

2-3 exercises per workout

2 workouts per week.

This type of training is very taxing on our body, so be sure to adjust the rest of your schedule accordingly.

Ideally, you would do this type of workout after skill training or on opposite days, to give the body time to recover.

*Do not lift before sparring or other high intensity skill work.