“This style of training can put a lot of pressure on your elbows, knees, and back, though, so I worked in a high-endurance phase that allows lifters to work in a high-rep zone to give their joints a break.”
You’ll follow this routine for either six or eight weeks. As for accessory work, feel free to sub in similar moves when you feel like you want a change. “For example, swap in hamstring curls for the glute-hamstring raise [GHR], or do lunges instead of stepups.
During the first half of the week, you’ll bench-press and then squat with 90% of your 1RM to activate your central nervous system (CNS)—your body’s control center, which, when targeted, adapts to handle a heavier load. The second half of the week focuses on speed work, performing eight sets of three reps with only 50% of your 1RM to increase your power output and the velocity with which you move the weight. “During the second half of the week,” “you’ll also use bands to get fast-twitch muscles firing.”
When running this program, you’re going to encounter two things: mental fatigue and the desire to deviate. Shifting from 50% of your 1RM to 90% is taxing and takes some getting used to. As for the desire to change it up, Romanelli says: “Sometimes, especially during the speed day, if people aren’t repping out six to eight reps at 70% or more of their 1RM and they’re not dying during a leg day, they think they’re not getting an effcient workout. If the workout calls for 50% of your 1RM, then do that.”