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I am preparing to walk-on to play wide receiver on a DI-AA school . I have been using a college-level workout program, but I'm considering using the Pre-Season Mass Workout outlined on this site...
My question is, what should the training percentages be on this program? My old program used a percentage of a 1RM for the compound exercises every week that either increased or decreased over the course of the program. Percentages are often used in the articles written on the website... Why not in the programs?
For example, take week 1: The bench press will be performed 4x8. But on week 12, the rep scheme is 5-4-3-2. It wouldn't make sense to use the same weight for sets of 8 as sets of 2, and guessing the weight per the reps would not be as effective as percentages would. Any recommendations?
Thanks in advance, and thanks to 1R for the great articles on their website.
Also, what is the difference between the "Mass Workout" and the "Get Explosive" workout? With just a cursory glace, I can't seem to tell a difference.
@JR
As you asutely observed, while some of the plans have percentages, others do not. For the ones that don't, on straight sets, the goal is to pick a weight where you're going to fail on the last rep of the last set. If you complete all of the recommended reps, raise the weight the following week so that you'll continue to progress. For the staggered sets, pick a weight where you have one rep left in the tank and then progress to the next set.
In terms of the difference between the mass workout and the explosive workout, the main difference is in the plyometrics and sprints that you can access by clicking the button above the plan itself. The explosive workout has much more agility and sprint work mixed in which you'll also see on the printable workout plan.
Really hope the above helps, but if you have any other questions, please don't hesitate to reach out.