any ideas

[dirtydawg]

any ideas on how to train for a rep contest the weight is 225. the contest is on july 6. need some ideas on how to train for this since it is more endurance than power?

by the way 37 reps won it last time i will not come near that but i might do well in my weight class. lets hear it bro's


dd

 

[p03t1c]

from the Q&A @ elitefts.com

"There are a few things you can do to better the rep test. These would be in addition to the general training plan and should be cycled in two to three week waves.

1. Over head band press with a light band and 225 to 265. The key here is to get the reps done as fast as you can. The bands will help to act as over speed training or getting your body used to get the reps done faster. You are only going to be able to push for so long and it is very hard to increase this time you can stain for endurance. So the fist thing to do is to get more reps in the same time frame. There are a few ways to train this. First you could try to pick a time and try to beat your rep record each time you do it. Second you could forget the time and just do as many as you can and try to beat this record each time.
2. You want to work with the shortest stroke you can get away with. The shorter the distance the more reps.
3. Timed training to increase your endurance. You will want to use a cambered bar so the weight will never rest on you chest. Pick a weight like 95 or 135 and try to press one rep every 6 to 10 seconds for as long as you can. During the pause phase you can either hold it at the lock out or at the bottom. If at the bottom make sure the camber is not resting on your chest. This will create more muscle tension.
4. The best time to do this work would be at the end of your training session when you are already fatigued. This will also help you increase you muscular endurance.
5. Begin this training 6 to 8 weeks out from the test and no more. Spend the other time doing and building the important things.
6. Determine where you fail during the test and bring that muscle up. As you are going through the reps what is burning the most? Where do you give out? Figure this out and begin to do some timed repetition work for that specific muscle group."