StrongCon – October W/C 14th

StrongCon – 14/10 – 18/11

Welcome to your second cycle of StrongCon and we’re mixing up the Strength to ‘Cluster Sets’ why? Well because life is busy, and you only have a certain amount of time in your day, so I want to get you as strong as possible in a realistic timeframe of an hour!

Cluster sets are the perfect programming to increase your volume and work in the same amount of workout time – without gassing you or comprising your strength, power or Hypotrophy gains.

For the first 3 weeks we will be focussing on hypertrophy (Higher reps) but cluster sets give you the ability to go heavier than you would normally for your regular 3×10 reps, because you break it into smaller chunks with ‘mini’ mid set rests.

The second 3 weeks we will focus on Strength (Lower reps) we have a little more rest mid set because the weight should be heavier. All the time we can focus on mechanics and form, it minimises fatigue and can be beneficial for your strength gains. Strength does however sometimes require a ‘grind’ so make sure you are pushing the weights in this section.

The workouts will once again rotate every 2 weeks so you get your constantly varied fitness in there, and as ever you have Squat/Bench/Deadlift and OH Press days but it is your choice if you would prefer to change the days up.

See below for the full 6 week programme – Enjoy!

Coach Cx

https://docs.google.com/spreadsheets/d/1Yu6Tvjhxi6KZabNT2eXaXzkXS2NPOHHM3-0Ztor1KwY/edit?usp=sharing