Thread: Quest for strength

What would be the best routine if i m looking to add on massive amounts of strength. I have my spring sport coming soon Track & Field I am a thrower so it is important that I m strong. I throw the shotput and discus so can someone recommend me a good routine to follow for a month or so. The equipment I have access to are only freeweights, a bench w/ incline decline flat + squat rack. Leg Extension and preacher curl attachment. I have the ez curl bar + a olympic bar.

thanks

I have never been into strength training...here is a program that FortifiedIron posted awhile back:

Originally posted by FortifiedIron
This can be done very easily if one knows how to periodize their training effectivly. Such as 2wk regular loading, 2 overloading wks, 2 deloading wks, repeat. This is the approach im following at the moment for strength and could have value to bodybuilding but, i think the whole cycles should be regards to 8 wks. By training during the overload period you are causing the body to overreach (check out work from Fry et al). At this state you are entering in a mild state of overtraining. During this time one should back off of trainign which is reffered as deloading. During the deloading phase the body goes into a state of repare or adaption. By over reaching you are taping into the higher energy levels of the system and maximally stressing it to its near max.

Here is an example of my strength program:

Week 1-2 (regular loading)
-Mean intensity 80%
-volume 130-155 (lifts at 80%-90%)
- 3 Training sessions

Wk 1-2

Workout 1
Bench Press 3x5 80% (raw)
Rack Press 5x3 90%
Shirted bench 4x4 80% (shirt max)

Workout 2
Squat 3x5 80%
box squats 3x5 80%
Power Snatch 3x5 80%

Workout 3
Deadlift 3x5 80%
Below knee 5x3 90%
GM 3x5 90%


Week 3-4 (loading)
- Mean intensity 90%+
- Volume 160-200 (lifts at 90%+)
- 4 Training sessions


Workout 1
Bench Press 3x2 90%
Rack Press 3x3 95% 3x3 115%
Shirted bench 3x2 80% 2x1 95% 1x1 100% 1x1 102.5% (shirt max)

Workout 2
Squat 3x2 80% 2x1 95% 1x1 100% 1x1 102.5%
box squats 5x3 90%
Power Snatch 3x3 90%

Workout 3
Deadlift 3x3 85% 3x2 90% 1x1 100%
Below knee 5x3 110%
GM 4x4 95%


Workout 4
Push Press 3x3 90%
Snatch Grip High Pull 3x3 90%
Glut Ham Raise 4x!

Weeks 5-6 (deloading)
Mean Intensity 30-50%
Volume 50-70 lifts (30-50%)
Frequency 2 training sessions


Workout 1.
Box sq 8x3 40%
Power Snatch 3x5 50%

Workout 2
Bench 8x3 40%
Close grip 3x5 40%
Hang clean 3x5 40%