Off-Season Phase 3- Strength Training
We have just concluded phase 3 of our off-season program. Included below is the strength training aspect of this phase. This is an Accumulation 2 phase which features moderate intensity load and high volume. One of the highlights of the phase is the cluster 10's with Front Squats and Bench Press on days 1 and 2. The cluster 10 consists of doing a 5-rm load for 10 reps in as least rounds as possible with :30 rest between rounds.
For example, if an athlete is front squatting 225 and gets 5 reps on the first round, he would have 5 reps to go after :30 rest. This would continue until he gets 10 reps. We do 3 sets of this. It is important that the form is strict on all reps completed and spotters are used.
