When I program strength in preparation for the open it looks very similar to Louie Simmons dynamic effort day. It typically consist 8-12 working sets for 2-4 reps on the 60-90 second. For upper body movement I tend to go 10-12 sets of 3-4 reps. For lower body it’s typically 8-10 sets of 2-3 reps. Rest are normally longer for lower body and shorter for lower body.
There are few different reasons why I approach the upper and lower body programs differently. The main one is when you are performing a lower body exercise the intensity is much higher due to the fact you are lifting your own body weight + the bar weight (more often than not the bar weight of a lower movement is much heavier than an upper movement). Also the numbers of muscles/motor units recruited in an upper body movement is much lower then a lower body movement. Lastly bigger muscles take longer to recover, that’s why in the gym it is common to see the big strong guys using a bench to rest compared to the little guys who are always super setting exercises
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November 2021
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