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​LOWER BODY MAX EFFORT DAY

11/16/2020

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By: Regan Quaal

Below is an example of one of my lower body max effort days that I use in training.  The focus of the training session is to develop max strength, isometric strength (both yielding and overcoming), and alactic power and capacity.  Please reach out if you have any questions concerning exercise choice.
​
  • Emphasis on training Alactic NRG System (7 sec sets) & Isometric Strength
  • ALACTIC POWER: Block 1 due to full recovery (2-4 min) b/w sets 
  • ALACTIC CAPACITY: Block 2 due to partial recovery (30-40sec) b/w sets
  • 1A. Trap Bar DL: 4x1+1
  • 1B. French Contrast w/ Vertical Emphasis
  • 2A. Hatfield SB Squat: 5x1
  • 2B. SL Reverse Hyper: 5x1ea
  • 2C. Hatfield Split Squat: 5x1ea
  • 2D. BB Hip Thrust: 5x1
  • 2E. SB Calf Raise: 5x1
  • Fueled by: @buildfastformula VasoBlitz
  • Source: Ultimate MMA Conditioning
  Joel Jameson
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  • TRAINING PROGRAMS
    • PERSONALIZED PROGRAMMING
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • ECCENTRIC ELITE TRAINING PROGRAMS >
      • ECCENTRIC POWER PROGRAM
      • ECCENTRIC HYPERTROPHY PROGRAMS
      • ECCENTRIC ATHLETE PROGRAM
    • ISOMETRIC ELITE TRAINING PROGRAMS >
      • ISOMETRIC SPEED PROGRAM
      • ISOMETRIC STRENGTH PROGRAMS
      • ISOMETRIC ATHLETE PROGRAMS
    • CLUSTER STRONG PROTOCOL
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
    • LACTATE RETENTION METHOD
    • CROSSFIT TRAINING PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • OLYMPIC WEIGHTLIFTING PROGRAMS
    • POWERLIFTING PROGRAMS
    • SUPERTOTAL TRAINING PROGRAMS
    • WAVE-LOADING TRAINING PROGRAMS
    • AT-HOME ATHLETE PROGRAM
    • TRACK & FIELD TRAINING PROGRAM
    • INTRODUCTION BEGINNER PROGRAM
    • AUTOREGULATED TRAINING PROGRAMS
  • GYM PROGRAMMING & CONSULTING
  • BLOG
    • PUBLICATIONS
    • EXERCISE DATABASE
  • DAILY WORKOUT
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me