Train Like an Athlete Part 3

by Jim Steel

I’m working you up to a max in the “Big 3” on week 3 in this phase. Remember to take your time between sets. Of course this means no missed reps. On week 3, I don’t want you to perform any running. In fact, take the weekend off (try to just sit around) immediately before week 3. Good luck and shoot me some questions on the forum.

Week 1
Day 1
Lunge jumps (switch legs in air) 3×10
Squat 50%x5 60%x4 70%x2 75%x2 80%x2 85%x2 87%x2 90%x2 60%x10
Bench 50%x5 60%x4 70%x2 75%x2 80%x1 87% 5×2
Chins x30 (can superset with bench)
Dips x30 total

Day 2
Jump rope 3×1 minute
Deadlift 50%x5 60%x4 70%x2 80%x2 85%x2 87%x2 90% 2×2 60%x10(touch and go)
Press 5×2
Bent over row with a reverse grip 5×5-8
Dips 3×10

Week 2
Day 1
40 box jumps
Squats 50%x5 60%x2 70%x2 80%x2 85%x2 90%x1 95%x1 70%x10
Bench 50%x5 60%x4 70%x2 75%x2 80%x1 85%x2 87%x2 90% 4×1
Dips x30
Chins x30 (can superset with bench)

Day 2
Jump rope 3×1 minute
Deadlift 50%x5 60%x3 70%x2 80%x2 85%x2 90%x2 95% 4×1 70%x10 (touch and go)
Press 5×1,1×10
One arm row 5×5-8
Dips 3×10

Week 3 MAX WEEK
Day 1
Tuck jumps 3×10
Squat 50%x5 60%x5 70%x2 75%x2 80%x2 85%x1 90%x1 95%x1 100%x1 105%+x1
Bench 50%x5 60%x4 70%x2 75%x2 80%x1 85%x2 90%x1 95%x1 100%x1 105%+x1
Dips x30
Chins x30

Day 2
Jump rope 3×1 minute
Deadlift 50%x5 60%x4 70%x2 75%x2 80%x1 85%x2 90%x1 95%x1 100%x1 105%+x1
Press 3×1, 2×10
Lat pulls to the front or t-bar rows 5×5-8

Conditioning–remember ONLY for the first 2 weeks.
General warm up: jog, skip, hop, jump, and backwards run for 5 minutes

The Running Workout (same workout for 2 weeks)

Day 1
Sprints (run hard) All in yards, walk back for your rest period
10×10 yards (so 10 sprints for 10 yards)
10×25 yards
10×50 yards
Go through 1x, this will be tough

Day 2
10-15 hills or stadiums or treadmill sprints (see Part 1 for explanation)

Day 3
10, 40 yard gassers with a walk back (quickly) for rest
To do this one, sprint 40 yards, touch the line and sprint back. Immediately turn and walk back quickly for your rest period. Repeat 10 total times.

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2 Responses

  1. jdp

    Wondered how this was going to wrap up. I’m on week three of part 2. Can’t wait for week 3 of part 3. Anyone out there who’s doing this…what do you plan to do after?

    January 31, 2011 at 7:06 pm

  2. Ricky

    Any felt beat up on this? 9 weeks is a relatively slow time to see a 5% increase on a lift. But i am not knocking it, gains ar gains!!

    Think id maybe add weight to dips, but i really like the layout, v interesting.

    Any weight gain from anyone?

    February 7, 2011 at 4:58 am

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