Advanced Strength Training

This program is intended for athletes who have included strength training in at least two previous years. Ideally, the athlete will have completed at least one year of the VRS 'R' phase training-the introductory method, and one year of the standard VRS strength training of RM/RS/RE/RP/RE progression.

The advanced program contains the two olympic lifts (Snatch / Clean and Jerk) as well as the three PowerLifting lifts (Squat / Bench Press / Deadlift). In addition, auxiliary exercises are added as necessary.

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Advanced Mobility (RM) Phase (4 to 6 weeks)

Emphasis on the focus areas (legs) during this phase is on mobility (speed). Light light weights are used with moderate speed. Weight is increased as tolerated, emphasizing mobility and technique rather than strenght. Generally during this phase workouts are 2 or 3 per week.

The Clean and the Jerk are seperated here for concentration on mobility and technique. Nonetheless, for athletes who are already completeing the Clean and Jerk as a single exercise, this practice may continue.

	Exercise	Sets	Reps	Weight	Speed
1	Snatch	3	15	Light	Fast
2	Clean	3	15	Light	Fast
3	Jerk	3	15	Light	Fast
4	Squat	3	15	Light	Moderate
5	Bench Press	3	15	Light	Moderate
6	DeadLift	3	15	Light	Moderate
7	Hamstring Curl	3	15	Light	Moderate
8	BentOver Row	3	15	Light	Moderate
9	Ball Crunch	3	15		Moderate
10	QuadPress	3	15	Light	Moderate
11	Bicycle Crunch	3	15		Moderate
12	Step Ups	3	15	Light	Moderate

Strength (RS) Phase: (6-8weeks)

Emphasis is on steady increasing of weight with decreased reps. The goal is to obtain maximum strength by increasing weight steadily.

	Exercise	Sets	Reps	Weight	Speed
1	Snatch	4	6	80-90% 1rm	Fast
2	Clean and Jerk	4	6	80-90% 1rm	Fast
3	Squat	4	6	80-90% 1rm	Moderate
4	Bench Press	4	6	80-90% 1rm	Moderate
5	DeadLift	4	6	Moderate	Moderate
6	Hamstring Curl	3	15	Moderate	Moderate
7	Ball Crunch	3	15		Moderate
8	QuadPress	3	15	Moderate	Moderate
9	Bicycle Crunch	3	15		Moderate

Muscular Endurance (RE) Phase: (4-8 weeks)

Emphasis is on creating endurance for focus areas. Weight is kept constant and reps are increased until a

	Exercise	Sets	Reps	Weight	Speed
1	Snatch	4	6	80-90% 1rm	Fast
2	Clean and Jerk	4	6	80-90% 1rm	Fast
3	Squat	4	6	80-90% 1rm	Moderate
4	Bench Press	4	6	80-90% 1rm	Moderate
5	DeadLift	4	6	Moderate	Moderate
6	Hamstring Curl	3	15	Moderate	Moderate
7	Ball Crunch	3	15		Moderate
8	QuadPress	3	15	Moderate	Moderate
9	Bicycle Crunch	3	15		Moderate

Power (RP) Phase: (4-6 weeks)

Emphasis is on speed but with heavy weights for the focus group. Deliberate but explosive effort is used, special attention to technique is necessary to prevent injury. Once again, non target areas continute the usual routine.

	Exercise	Sets	Reps	Weight	Speed
1	Snatch	4	10	50-80% 1rm	Fast
2	Clean and Jerk	4	10	50-80% 1rm	Fast
3	Squat	4	10	50-80% 1rm	Fast
4	Bench Press	4	10	50-80% 1rm	Fast
5	DeadLift	4	10	50-80% 1rm	Fast
6	Hamstring Curl	3	15	Moderate	Moderate
7	Ball Crunch	3	15		Moderate
8	QuadPress	3	15	Moderate	Moderate
9	Bicycle Crunch	3	15		Moderate

Maintenance (RN) Phase

Focus group is reduced to one exercise (squat) as legs should be adequately stressed by high riding volume. Focus group is done in 4 sets of increasing weights, the fourth set should be extremely difficult and fully load the muscles.

	Exercise	Sets	Reps	Weight	Speed
1	Snatch	4	6	50-80% 1rm	Fast
2	Clean and Jerk	4	6	50-80% 1rm	Fast
3	Squat	4	6	50-80% 1rm	Fast
4	Bench Press	4	6	50-80% 1rm	Fast
5	DeadLift	4	6	50-80% 1rm	Fast
6	Ball Crunch	3	15		Moderate
7	Bicycle Crunch	3	15		Moderate