The brute strength program, Part six of a six-month series: fast strength; Use this explosive technique for last-minute gains before taking the Brute Strength Program test
Flex, August, 2005 by Team Flex
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Congratulations! You've made it to the sixth and final installment of the Brute Strength Program. At the end of the month, you'll test yourself to determine how much strength you have gained over the past six months. With that in mind, we've geared the training portion of this phase so that you'll be able to lift as much weight as possible on your final test day.
To peak, you need to train hard and then rest so that you are refreshed and able to lift as much as possible during the strength test. You will train like an animal during the first two weeks and then drastically reduce the workout volume prior to the testing day at the end of the month. The specialized training technique employed this month is called "fast strength." It's the third component of the "Complex Training Phase" that began in month four.
MONTH SIX | Since you're at the end of the Brute Strength Program and will soon test your strength, there's no better time for the fast-strength technique. This method employs fast explosive movements, and it's a quick way to increase strength. Fast strength trains fast-twitch muscle fibers, which have greater strength potential than their slow-twitch counterparts.
During the first two weeks, you will perform the core exercises with a weight that is equal to 95% of your one-rep max (1RM), measured at the end of month three. To calculate your 1RM, refer to past issues or go to flexonline.com and look for the Brute Strength section. During this stage of the Brute Strength Program, you should be able to lift that weight two or three times. Most of the other exercises will be done with a weight that allows you to complete three or four reps. The percent of weight used for these subsequent exercises will vary somewhat from person to person, but it will probably fall in the 85-90% range of the 1RM.
During the last two weeks of month six, use only core exercises--squat, bench press and deadlift--during your workouts. In week three, continue to train up to 95% of your 1RM. Then, in week four, you will test your 1RM.
FAST-STRENGTH TECHNIQUE | Precede each set of core exercises done at 95% of your 1RM with a plyometric exercise that simulates the fast-strength movement. For the bench press, that means power pushups; for the squat and deadlift, that means depth jumps. Research shows that this technique can immediately boost strength by about 5%. That's like adding 15 pounds to a 300-pound bench press or 20 pounds to a 400-pound bench press--a significant improvement that can result in more strength gains over a three-week period.
Note that you perform only two reps of the power pushup or depth jump. This is to
activate the fast-strength element of your overall strength training, not to test your endurance or failure threshold. Doing too many reps will negate any strength gains.
* Power pushup Start with your body at the top of the pushup position. Lower your body at a moderate pace, focusing on the stretch across your pectoral muscles. Using perfect form, explode out of the bottom position, pressing your palms into the floor and driving your body up so that your hands leave the floor at the top. As your hands land back on the floor, immediately lower your body to the bottom position and perform another rep. Stop after completing two reps. Rest for 30 seconds before performing bench presses.
* Depth jump Stand sideways on a bench in a squat or deadlift stance, with your feet spread shoulder-width apart. Squat down into a quarter-squat position and jump down from the bench onto the ground. As your feet land, continue lowering your body until your thighs are just past parallel with the floor. Immediately explode out of this bottom position, but continue the momentum as fast as possible so that you jump off the ground as high as possible. Land with bent knees to absorb the impact. Get back on the bench and repeat for one more rep. Stop after completing two reps. Rest for 30 seconds before performing squats or deadlifts.
RELATED ARTICLE: BRUTE STRENGTH: MONTH SIX
WEEKS ONE AND TWO
Perform each of these workouts once a week for the first two weeks of month six.
PUSH WORKOUT
WEIGHT
EXERCISE (% OF MAX) SETS REPS
Power pushups n/a 3 2
superset with
Bench presses 95 3 2-3
Barbell incline presses 85-90 3 3-4
Barbell shoulder presses 85-90 3 3-4
Upright rows 85-90 3 3-4
Close-grip bench presses 85-90 3 2-3
Dips 85-90 3 3-4*
Hanging leg raises n/a 4 12-15
* Add weight as needed to reach failure at three or four reps.
PULL WORKOUT
WEIGHT
EXERCISE (% OF MAX) SETS REPS
Depth jumps n/a 3 2
superset with
Deadlifts 95 3 2-3
Pulldowns 85-90 3 3-4
Barbell rows 85-90 3 3-4
Barbell curls 85-90 3 3-4
Preacher curls 85-90 3 3-4
Standing cable n/a 4 6-8
crunches
LOWER-BODY WORKOUT
WEIGHT
EXERCISE (% OF MAX) SETS REPS
Depth jumps n/a 3 2
superset with
Squats 95 3 2-3
Leg presses 85-90 3 3-4
Leg extensions 85-90 3 3-4
Leg curls 85-90 3 3-4
Standing calf raises 85-90 4 5-6
MONTH-SIX TRAINING SPLIT
Day one Push workout
Day two Rest
Day three Lower-body workout
Day four Rest
Day five Pull workout
Day six Rest
Day seven Rest
WEEK THREE
Perform the following exercises during week three of month six.
PUSH WORKOUT
EXERCISE WEIGHT SETS REPS REST
Power pushups n/a 3 2 30 seconds
Bench presses 95% 1RM 3 2-3 3-5 minutes
LOWER-BODY WORKOUT
EXERCISE WEIGHT SETS REPS REST
Depth jumps n/a 3 2 30 seconds
Squats 95% 1RM 3 2-3 3-5 minutes
PULL WORKOUT
EXERCISE WEIGHT SETS REPS REST
Depth jumps n/a 3 2 30 seconds
Deadlifts 95% 1RM 3 2-3 3-5 minutes
WEEK FOUR
During week four, perform the final strength test for the Brute Strength Program. Perform the 1RM test for the core exercise for each training day--bench press strength test on push workout day; deadlift strength test on pull workout day; and squat strength test on lower-body workout day. In this manner, you will be able to determine a gauge of how much strength you have gained as a result of all of your hard work following the Brute Strength Program.
RELATED ARTICLE: FAST-STRENGTH WORKOUT EXAMPLE
This table provides a sample workout for the bench press using the fast-strength technique for a lifter with a bench press 1RM of 315 pounds. During weeks one and two, perform your other exercises after these. During week three, use only the fast-strength combos (power pushups paired with bench presses, depth jumps paired with squats and deadlifts) to keep strength growing while allowing your body to recover from the more rigorous training of weeks one and two. This protocol will help prime you for lifting more weight during the strength test in week four.
EXERCISE WEIGHT SETS REPS REST
Power pushups n/a 3 2 30 seconds
Bench presses 95% 1RM 3 2-3 3-5 minutes
(300 pounds)
RELATED ARTICLE: BRUTE STRENGTH PROGRAM OVERVIEW
Here's a handy overview of the entire six-month Brute Strength Program to remind you of the techniques and protocols that helped you boost your strength. To order back issues, call customer service at (800) 340-8959.
MONTH ONE | March 2005
Density training Perform a prescribed number of reps for up to 12 sets, beginning each set on the minute. Each workout, lower the number of sets and increase the number of reps so that you will eventually be able to perform more reps for a particular exercise.
MONTH TWO | April 2005
Forced reps At the end of a set, perform two or three more reps with the assistance of a spotter to take your target muscles past the point of failure.
MONTH THREE | May 2005
The 5% method Each week, pyramid up in weight by 5%, beginning with six reps at 85% of your 1RM. Drop one rep for each weight increase.
Strength test During week four, test your new 1RM.
MONTH FOUR | June 2005
The static-drive system Month four begins the three-month Complex Training Phase of the Brute Strength Program. For the static-drive system, work with a weight that is too heavy for you to lift at the low to midrange level of your range of motion.
MONTH FIVE | July 2005
Fast and heavy Continue the Complex Training Phase with the fast and heavy technique. Perform one heavy rep with 95% of your 1RM, rest for three minutes, then pump out five fast reps at 50% of your 1RM weight.
MONTH SIX | August 2005
Fast strength The Complex Training Phase concludes with the fast-strength technique. Perform two explosive reps of bodyweight movements, then perform two or three reps at 95% of your 1RM weight.
Strength test Determine how much strength you've gained over the entire six-month program.
RELATED ARTICLE: BRUTE STRENGTH TO THE FUTURE
Now that you've completed six months of strength training with the FLEX Brute Strength Program, how can you keep increasing your strength? Interestingly, the answer is to return to a more traditional muscle-building program. As we told you at the beginning, training for muscle building and strength gains are synergistic. At the same time, you may be better off emphasizing one over the other during alternate training cycles.
By emphasizing muscle building during a three-month phase, you'll make better strength gains when you switch back to strength training; when you emphasize strength training, you'll make better muscle gains when you switch back to a muscle-building program.
For now, your best bet may be to return to a three-month muscle-building program--you may be shocked by how much mass you are able to add now that you're stronger. After three months of muscle building, return to a strength-building program. You can follow the first three months of Brute Strength again, start with month four and follow the program through month six (using the Complex Training Phase), or you can refer to any of the Brute Strength training articles that FLEX will run in subsequent issues. Our master plan is to include Brute Strength as a regular department in upcoming issues of FLEX. Strength training is an important element of weight training, and it's also a necessary component of muscle building. By giving you tools to increase your strength, FLEX is also giving you the ability to increase muscle mass. Keep improving your strength and you'll keep improving your physique.
