Edited by: Francesco Currò
Some time ago (Cultura Fisica, March-April 2008) I published an article in which I illustrated a training program, unconventional and productive (so much so that - to my knowledge - it was even reported in the USA as the best training of the year ), developed by Chad Waterbury, a rather well-known trainer in the USA especially for his not really "conventional" training ideas.
This article obtained a remarkable public response, so much so that I had to insert further explanations about the program itself, on my website.
The following is the continuation (Phase II) of that training program.
Here too, the consideration made in the last article holds: the original program is set to 23 days, but presents the problem of understanding Sunday training sessions. If we can't train on Sunday or - most likely - we don't find gyms open on weekends, we will simply stretch the program from 23 days to 28 days.
Explanations and strategies to be used in the various training units ...
Day 1
Total series by muscle group: 6
Exercises for muscle group: 2
Exercises for the upper part: horizontal plane
Repetitions for each series: 5
Load: 7RM
Rest: 60 seconds between series
Thrust exercises on a horizontal plane: distension with dumbbells on an inclined bench; bench presses declined.
Traction exercises on a horizontal plane: low Pulley; rower with barbell (reverse handle).
Note: perform all the sets of a given exercise first and then proceed to the next exercise.
Day 2
No overload training. Perform 15-20 minutes of aerobics at medium-high intensity.
Day 3
Total series by muscle group: 4
Exercises for muscle group: 1
Exercises for the lower part: hamstrings, abdominals and calves
Repetitions for each series: 12
Load: 15RM
Rest: 60 seconds between the giant sets
Exercises: deadlift, cable crunch, leg press.
Note: the exercises must be performed alternating the series, as in a giant set
Day 4
No overload training. Perform 15-20 minutes of aerobics at medium-high intensity.
Day 5
Total series by muscle group: 6
Exercises for muscle group: 2
Exercises for the upper part: vertical plane
Repetitions for each series: 12
Load: 15RM
Rest: 75 seconds between the giant sets
Thrust exercises on a vertical plane: slow forward; parallel.
Traction exercises on a vertical plane: traction at the bar; raise your chin.
Note: the exercises must be performed alternating the series, as in a giant set
Day 6
No overload training. Perform 15-20 minutes of aerobics at medium-high intensity.
Day 7
Total series by muscle group: 6
Exercises for muscle group: 1
Exercises for the lower part: quadriceps, abdominals, calves
Repetitions for each series: 5
Load: 7RM
Rest: 60 seconds between series
Exercises: squat, crunch, donkey calf.
Note: perform all the sets of a given exercise first and then proceed to the next exercise.
Day 8
No training: neither overloads nor aerobics.
The first "microcycle" (which represents the first third of the first mesocycle of Phase II) closes here. The progression mode for the following two "microcycles" is reported in the general scheme, and essentially consists in increasing the loads to be used by 2.5%.
General summary of the program
Day 1 - 9 - 17 | Day 1 | Day 9 | Day 17 | |||
Exercises | Sets x Reps | Rest | Note | Load | Load | Load |
Inclined bench presses | 3 x 5 | 60 sec. | > | 7RM | 7RM + 2.5% | 7RM + 5% |
Bench presses declined | 3 x 5 | 60 sec. | 7RM | 7RM + 2.5% | 7RM + 5% | |
Low pulley | 3 x 5 | 60 sec. | 7RM | 7RM + 2.5% | 7RM + 5% | |
Reverse grip rower | 3 x 5 | 60 sec. | 7RM | 7RM + 2.5% | 7RM + 5% | |
Day 3 - 11 - 19 | Day 3 | Day 11 | Day 19 | |||
Exercises | Sets x Reps | Rest | Note | Load | Load | Load |
Deadlift | 4 x 12 | 60 sec. | Set Giants | 15RM | 15RM + 2.5% | 15RM + 5% |
Crunch with cables | 4 x 12 | 60 sec. | 15RM | 15RM + 2.5% | 15RM + 5% | |
Leg Press Calves | 4 x 12 | 60 sec. | 15RM | 15RM + 2.5% | 15RM + 5% | |
Day 5 - 13 - 21 | Day 5 | Day 13 | Day 21 | |||
Exercises | Sets x Reps | Rest | Note | Load | Load | Load |
Slow forward | 3 x 12 | 75 sec. | Set Giants | 15RM | 15RM + 2.5% | 15RM + 5% |
Pull ups | 3 x 12 | 75 sec. | 15RM | 15RM + 2.5% | 15RM + 5% | |
Parallel | 3 x 12 | 75 sec. | 15RM | 15RM + 2.5% | 15RM + 5% | |
Raise your chin | 3 x 12 | 75 sec. | 15RM | 15RM + 2.5% | 15RM + 5% | |
Day 7 - 15 -23 | Day 7 | Day 15 | Day 23 | |||
Exercises | Sets x Reps | Rest | Note | Load | Load | Load |
Squat | 6 x 5 | 60 sec. | 7RM | 7RM + 2.5% | 7RM + 5% | |
Crunch | 6 x 5 | 60 sec. | 7RM | 7RM + 2.5% | 7RM + 5% | |
Donkey Calf | 6 x 5 | 60 sec. | 7RM | 7RM + 2.5% | 7RM + 5% | |
As already seen in Phase I, this first mesocycle is followed by another - always of 23 (or 28) days - in which the loads will be updated in the various exercises and reversed between them, exercises and modalities.
As you may have noticed, there are no arms or shoulder exercises in the program. Don't be alarmed! The reason is that if you choose multi-joint exercises for the pectorals and back, arms and shoulders are also particularly interested, without the need to resort to specific exercises.
If you are bored of the usual training and you want to try something unusual but at the same time extremely productive, now you can ...
Good workout.
 |  Francesco Currò, teacher of ASI / CONI, teacher of the Accademia del Fitness, athletic trainer and personal trainer, is the author of the new book " Full Body ", of the e-book " The Training " and of the book on "Multiple Frequency Systems" . For more information you can write to the email address, visit the websites //web.infinito.it/utenti/x/x_shadow/ or //digilander.libero.it/francescocurro/ or call the following number: 349 / 23.333.23. |
