[BKNYC]

Ive started the Periodization style training of the former Soviet Union that I was researching for a While...

This is what I do..Tempo = down-pause-up

Monday:
Back Tempo 3-1-4
Warmup- Rotatorcuff (15-20 reps 4-5 sets)
Pullups (10-15 reps 4 sets)
1.Underhand Hammerstrength row
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Heavy with good form)
2.Bent over rows underhand
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Heavy with good form)
3.Low Cable Row over hand
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Heavy with good form)
4.Deads
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Heavy with good form)

Tuesday:
Chest and Shoulders Tempo 2-0-1
Warmup- Rotatorcuff (15-20 reps 4-5 sets)
Push ups (15-20 reps 4-5 sets)
1.Incline Hammer Strength
20-30 2 sets (Bar)
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Heavy with good form)
2.Flat DBs
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Heavy with good form)
3. Kettle bell 2 hand swing and Alt hand Swing
20-30 swings 2 sets (Light)
15-20 swings 2sets (heavy)
4. Kettle Bell Clean and Press together and Alt. hands
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Heavy with good form)
5. Rear and Side Laterals
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Heavy with good form)

Wednesday:
Quads and calves Tempo 4-0-2 !slow movement day! or power 4-0-1
Warmup- body squats 20-30 reps 1 set
leg extensions 20-30 reps 1 set (light)
1. BB Squats
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Heavy with good form)
3. Hack Squats
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Heavy with good form)
4. Donkey Calf raises
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Heavy with good form)
5. Standing Calf raises
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Heavy with good form)
Cool down-Lunges 3 times around Basketball court
foam roller on quads

Thursday:
Bi's and Tri's 2-0-2
1. Alt DB Curls
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Heavy with good form)
2. Cable Low Curl
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Heavy with good form)
3. Individual Cable push down
20-30 1 set (Motor Learning)
15-20 1 set (heavy good Form)
4. V bar Push down
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Heavy with good form)

Friday: Stair Jumps, Tire Jumps, Ladders, and Change Direction Jumps

Saturday:
Hams and Glutes 4-0-2
1. Leg Press
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Heavy with good form)
2. Romanian Deads
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Moderate with good form)
3. ABD and ADD machines
10 reps 1 set (Motor Learning)
8-10 reps 1 set (Moderate with good form)

Sunday: Off/ Light Cardio

and i do cool downs on all days with light power yoga and foam roller stretching

[stalion]

routine looks intense
what do you mean by (Motor Learning)

[Famine]

Originally Posted by stalion

routine looks intense
what do you mean by (Motor Learning)

I take it to mean muscle memory, but I could be off.

[BKNYC]

yea "motor learning" is muscle memory in the long run; I've been conditioned to use the term from the PFT classes I've taken. I would also call it just getting the flow of the movement in order to maximizing the target muscle.

i kind of mixed Dorians high intensity Low volume with some fun stuff with the kettle bells that i learned form the soviet force camp (all about actual human force output and harnessing it)

Yo just look up Soviet Force on youtube

[ZiR RED]

Motor learning, feel set. Same basic premise.

WHat type of periodization do plan on using with this program? I notice your working sets are all using an 8-10 rep range, are you going to raise this or lower it for the next cycle?

Secondly, a 4 second down is a long ass eccentric on a back squat. Depending on how conditioned you are to it, you may experience some serious soreness from that type of eccentric the days followng your workout.

Br

PS: what are you going to school for? Brooklyn U? My friend/classmate will be starting there in the fall as a professor in the ex science department.

[BKNYC]

yea ZiR Red

first to answer your question, I will raise and lower the reps for the next cycle while switching up the days for different body parts. I will also tempo wise change it up from the very slow controlled to the almost ballistic (fast controlled)

I go to school at Pratt Institute it will be my last year of Industrial Design (product, furniture, transportation,...design)