It's time to lift your maximum strength

Strength Conditioning means a broad development in Strength:

• Submaximal, maximal and even supra maximal strength
  
• Skills & Strength as a skill
  
• Train power, strength & velocity separate & combined
  
• 3d training: vertical, horizontal & rotation movements
  

SPECIFIC WARMING-UP

Warm-ups can be split into two categories: General, getting warm and specific, which is warming up for the exact training movements.

TOP SET

Most intensive set with the heaviest load, most of the time performed with a primary exercise.

BACK-OFF SETS

Back-off sets are additional sets of your primary muscle group or exercise for the day, but with lower intensity. Back-off sets focus on providing additional rep work on those same muscles groups without the intensity of your top set.

ACCESSORY WORK SET

Accessory exercises incorporate one or more of the muscles used in the primary lift of the day.

HOW TO PREPARE FOR A HEAVY LIFT OR 1 RM?

Here are soms specific guidelines for how to reach your top set or goal. Have a goal in mind for your top set weight. Don’t waste energy on the way up. Take shorters rests between earlier sets and add time as the weight gets heavier.

WHAT IS A TOP & A BACK-OFF SET?

Even 1 top set can be enough to get big results. Back off sets are great for adding some volume/reps and to work at technique.

HOW IT WORKS IS SO SIMPLE

De krachtpiramide

follow the program

LOG YOUR RESULTS

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