The Gorilla Method
On Sale
$40.00
$40.00
8 week Strength and Conditioning programming
Starting at the beginning of the 8 week strength cycle the sets of 10 will be somewhere in the ballpark of 55%-60% of athletes most recent 1 rep Max.
Weight increases across sets should be no more than a 10-15% variance.
When in doubt start lighter and build up within the upcoming weeks.
In order to get the absolute most out of the program you should be shooting for 100% on all lifts meaning NO MISSES. Being conservative will pay off more than taking chances on sets you “might” get.
Log and keep track of all sets to help gauge what weights to use each week.
The working time on the strength days should allow for around about 20 minutes to complete the sets and the warmup ups sets. Workouts on those days will be shorter to allow for that, and the non strength days will have much longer style workouts.
Starting at the beginning of the 8 week strength cycle the sets of 10 will be somewhere in the ballpark of 55%-60% of athletes most recent 1 rep Max.
Weight increases across sets should be no more than a 10-15% variance.
When in doubt start lighter and build up within the upcoming weeks.
In order to get the absolute most out of the program you should be shooting for 100% on all lifts meaning NO MISSES. Being conservative will pay off more than taking chances on sets you “might” get.
Log and keep track of all sets to help gauge what weights to use each week.
The working time on the strength days should allow for around about 20 minutes to complete the sets and the warmup ups sets. Workouts on those days will be shorter to allow for that, and the non strength days will have much longer style workouts.