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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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  • Crossfit programs
    • CROSSFIT CLASS PROGRAMMING >
      • CROSSFIT CLASS STRENGTH TRAINING PROGRAMS
      • CROSSFIT CLASS FUNCTIONAL BODYBUILDING
    • CROSSFIT INDIVIDUAL SPECIFIC PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • STRENGTH SPORTS PROGRAMS >
      • OLYMPIC WEIGHTLIFTING PROGRAMS
      • POWERLIFTING PROGRAMS
      • SUPERTOTAL TRAINING PROGRAMS
      • WAVE-LOADING TRAINING PROGRAMS
      • AUTOREGULATED TRAINING PROGRAMS
    • DAILY CROSSFIT WORKOUT
    • GYMNASTIC SEMINARS
    • INTRO BEGINNER ON-RAMP PROGRAM
    • CROSSFIT GYM CONSULTING
  • Sports performance
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
      • VERTICAL JUMP TRAINING
      • RECOVERY PROTOCOLS
    • SPORT SPECIFIC PROGRAMS >
      • TRACK & FIELD TRAINING PROGRAM
      • WRESTLING TRAINING PROGRAM
    • TRIPHASIC TRAINING >
      • 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
    • PERSONALIZED PROGRAMMING
    • LACTATE RETENTION METHOD
    • BUILT LIKE BOND TRAINING
    • AT-HOME ATHLETE PROGRAM
    • CLUSTER STRONG PROTOCOL
  • BLOG
    • ARTICLES
    • PUBLICATIONS
    • EXERCISE DATABASE
  • warm up generator
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me