Power Training Program Criticism Please

[ThePolishHammer]

Hey what do you guys think about this.
My goals here are primarily for strength. Any feedback would be appreciated. Thanks


Day 1
Squat 5,3,3,1,1,1,1,3
Calf Raises 3,3,1,1,1,1,3
Jumping Drills

Day 2 REST

Day 3
Decline Bench 5,3,1,1,1,3,
Incline Dumbell Press 3,3,1,1,3,3
Pull Overs 3x8
Incline Bench Cable Crossovers 3x8
Tricep Dips 5,3,3,1,1,1
Reverse Planche Burnout or Supported Flare practice

Day 4 REST

Day 5
Deadlifts 5,3,3,1,1,1,1,3
Chins 3,3,1,1,1,3
Barbell Curls 3x10

Day 6 REST

Day 7
Push Press 3,3,1,1,1,1,3
Handstand Push Ups 3 sets to failiure
Side Laterals 3x8
Rear Delt work 3x8
Burn out Planche

 

[louden_swain]

Way too many singles. Use at least 5 reps for all core movements and 8 for dumbbells.

Singles for incline dumbbell press?

 

[teen1216]

I disagree with LS in the sense that I think at least 3 reps should be used instead of at least 5, but I think he's right in that there is too many singles. I think there's a little too much volume on chest and shoulders.

 

[WarriorPL]

It looks really good.... just get rid of some of the singles.

Damn Polack...

Oh... wait...

 

[edgecrusher]

Way to much volume on the chest as well. If you are trying to get strong, the easiset way is to do your main lifts, followed by assistance work. For example if you bench, you may do something like

Bench 90% of max 2x2 (just for example) followed by
Front raises 2x8-10
lateral raises 2x8-10
Tricep Ext 2-3x8-10

You train your major lift, then train the muscles that assist in that lift. That is the easiest way to get strong.

Also, I would not do any jumping drills during a reistance training session. Your muscular stability and form will be greatly compromised which can really open you up to injury.

 

[ThePolishHammer]

Revised

Alright, I tried to take what everyone said into considiration
I got rid of alot of my singles, and replaced them with fives and threes. I took the jumping drills and moved them to a rest day three days after my squats. I got rid of the singles alltogether on incline db press. And i cut some serious volume from my chest and shoulder day.

How does everything look now

Day 1
Squat 5,3,3,1,3,3,5
Calf Raises 5,5,3,1,3,5

Day 2 REST

Day 3
Decline Bench 5,5,3,1,3,5,
Incline Dumbell Press 5,3,3,3,5

Tricep Dips 5,3,3,1,3,5
Reverse Planche Burnout or Supported Flare practice

Day 4 REST
Jumping Drills

Day 5
Deadlifts 5,5,3,3,1,3,3,5
Chins 5,3,3,3,3,5
Barbell Curls 3x10

Day 6 REST

Day 7
Push Press 5,5,3,3,1,3,3,5
Handstand Push Ups 3 sets to failiure
Rear Delt work 3x8

 

[coolcolj]

cycle your intensity

I would only stay on that for 3 weeks max, before dropping the poundages down to allow for CNS recovery

 

[edgecrusher]

If you are training for power, and using singles, I would not pyramid the reps back up in the same workout. You can do that ocassionally if you are doing a drop set, but not all the time. I would recomend a scheme simial to this.

Week 1 3x5
Week 2 3x4 (higher weight)
Week 3 3x3 (higher weight)

And so on, max singles take a huge toll on your nervous system, and if you try to do more reps after you have maxed, your going to burn yourself out real quick.