Weight Training Program

call me Bronco

I need to HTFU in a big way, since I registered for the Open Men’s Single Speed category in the Gravel Race at the 2015 State Games of America, so I’ve added weight training to the mix. 

The Trap Bar Dead Lift is a favorite of strength coaches: it combines most of the benefits of the Squat and Dead Lift, avoids most of the pitfalls and injury tendencies of both, and allows you to lift heavier, more safely. 

  

The Trap Bar Progrssion I’m using is the T Nation 100 Rep Trap Bar Workout 

Trap-Bar Progression (pick a weight that allows you to complete the work sets)

  • Week 1: 6 x 8 
  • Week 2: 6 x 10 (same as wk 1)
  • Week 3: 7 x 8 (+ 10 lbs)
  • Week 4: 7 x 10 (same as wk 3)
  • Week 5: 8 x 8 (+ 10 lbs)
  • Week 6: 8 x 10 (same as wk 5)
  • Week 7: 9 x 8 (+ 10 lbs)
  • Week 8: 9 x 10 (same as wk 7)
  • Week 9: 10 x 8 (+ 10 lbs)
  • Week 10: 10 x 10: (same as wk 9)

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