Same But Different
Every day will be very similar (same) basic movement patterns, yet we will train with a different purpose and thus a different tool for each given training session. You can train as many days a week as you like, 3-6 days a week, but never more than 3 days in a row, and always a rest day after day 3. Day 1 (D1) is a dynamic effort (DE) day, you will use submax weights (40-60%) and move as fast as possible generally for 3-6 reps for multiple sets. You'll never go near failure here, the point is to move fast, not to tire yourself out. Day 2 (D2) is a max effort (ME) day. We will move weights in the 85%-100% range for 1-5 reps for 3-5 sets on this day. The purpose today is to go as heavy as possible but focus on quality technique, that goes without saying. We always do a few warm up sets and your heavy sets should look just like your warm up sets, so practice perfect reps and try to imitate those light reps when the bar is heavy. Day 3 (D3) is a high repetition effort (RE) day. This is where you'll get most of your conditioning. Reps will ideally be in the 10-20 rep range for 3-5 sets.