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Specialization

haz

Member
ive been thinking about what program ill do next, and ive been struggling trying to think how to set it out, being that there is so much to include. But if you include it all you may over train or the workouts will be too long and boring.

so ive come to the conclusion that specialization is the way to progress forward and achieve goals the quickest. 4 weeks targeting maybe one or two goals and the rest of the exercises are to maintain the other abilities.

it could be longer than 4 weeks depends on the goal, but i think that instead of training everything and getting little improvement, why not focus on one thing and do everything to achieve that, then move on. if you bench goes up during a squat specialization phase then cool, if it doesn't its what you expected.

im not saying to neglect things either, don't exclude the deadlift from your squat phase, just do less, maybe speed deads or a 3x3 on rack pulls, or pull from a deficit with a lighter weight.
keep all major movements in the program but alter the ratio.

Goals dont have to be specific lifts. it could be to increase work capacity/anerobic recovery, or hypertrophy, max strength, strength endurance, vertical jump/broad jump, core strength, bi-lateral movements, anything.

Maybe i'm stating the oblivious, but id like to hear your thoughts and if you've done this type of training.

p.s Obliviously i didn't come up with the idea but its starting to make sense to me how important this type of training could be.
 
We've been doing this for awhile.

I had so much interest from a bench specialization, that I put 2 sessions a week aside for it.

All the lifters gained plenty. Fat Dave went from 80kg to 107.5kg, Nick went from 115kg to 145kg, theres too many to list.

I agree its the best way for a lagging lift. I put 2 pull specialization programs in my latest newsletter.

Maintenance work on the other lifts only, focus on your weakness.

Let us know how you go.

I did have all the results from the bench program on another forum, I cant be stuffed finding it and posting here. It was effectively a speed day and a heavy day.

Only Fat Dave is still on it.
 
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