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Power: developed in the weight room, displayed in competition
SAMPLE PROGRAMS
3 Day Program
Day 1 Day 2 Day 3
Clean Snatch Hang Clean/Snatch
Back Squat Front Squat Lunge
Push Press Bench press Incline Press/Dips
Abdominals and Low Back work-------------------------------------------------------------------------------
4 Day Program
Day 1 Day 2 Day 3 Day 4
Clean Back Squat Snatch Front Squat
Clean Pulls Push Press Snatch Pulls Military Press
Pullups Bench Press Rows Incline Press/Dips
Abdominals and Low Back work-------------------------------------------------------------------------
5 Day Program
Day 1 Day 2 Day 3 Day 4 Day 5
Clean Back Squat Snatch Front Squat Hang Clean/Snatch
Clean Pulls Push Press Snatch Pulls Military Press StepUps/Lunge
Pullups Bench Press Rows Incline Press/Dips Dumbell Press
Abdominal and Low Back work--------------------------------------------------------------------------
These are just samples. Don’t fall into the “cookbook” approach to training. There is no magic formula or recipe for effective training. Just understand and apply the basic principles and adapt to your situation.

Oliver Whaley, MVHS Class of 2004, 600 lb. for 8 reps
Variation of Volume and Intensity
It is vital to vary the volume (total reps)and intensity (load or amount of weight) over time to insure steady progress. Volume and Intensity are inverse. When volume is high, then intensity is low, and vice-versa. This is called periodization of cycling. A typical cycle can last from 4-16 weeks. At MVHS our cycles typically last for 9 weeks. We begin with a high volume-low intensity phase and progress to a maximum effort high intensity, low volume phase. The MVHS periodization program looks like this:
Hypertrophy or Bodybuilding Phase- 4 sets of 8 reps (4 X 8) for 2-3 weeks
Basic Strength Phase- 5 sets of 5 reps (5 X 5) for 2-3 weeks
Power Phase- 6 sets of 3 reps (6 X 3) for 2-3 weeks
Maximum Efforts Phase- Pyramid descending reps (5-4-3-2-1….Max) for 1-2 weeks
Exercise Duration
Research from Eastern Block countries suggests that testosterone levels peak after about 45 minutes of physical activity, then decline. When possible workouts should take about 1 hour including warmups. If you workout with sufficient focus and intensity you can get everything done in an hour or less. This allows for sufficient recovery between workouts. Two separate 1 hour workouts are more effective than a single 2 hour workout.

Train hard and recover
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