“From Dave Tate
It's time to shed off any of that unwanted bodyfat and get lean. Strong(er) Phase 3 is the phase that takes your physique from average to amazing.
This is not for the weak willed! Strong(er) Phase 3 is by far the hardest phase of this training program. The weight training is intense, the conditioning requires dedication and the diet must be followed. But the results of such extremes...can only be extreme.
This is the time when your abs start to appear. This is the time when people stop asking you if you work out...and start asking HOW you workout. This is the time where you the weight you've been lifting starts to show.
With the help of Justin Harris and Troponin Nutrition, Dave Tate's diet and conditoning work (simple cardio combined with High Intensity Interval Training) is completely mapped out for you - there is no guess work. The weight training is simple and brutal - bare bones training just the way it should be. All you need is discipline and resolve. Can you do it? Can you make the committment?”
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http://hotfile.com/dl/129979270/bc60fae/Strong(er)_Phase_3_by_Dave_Tate.pdf.html
The Strong(er) Workout
Designed for the serious non-competitive athlete, this complete workout program will contain four main phases to be performed over the course of 12 months (each phase will be sold individually). Each phase builds on the next, and you’ll be in the best shape of your life at the end. You’ll be stronger and leaner than you could ever imagine.
Strong(er) Workout Phase 1 was designed to improve your conditioning and increase your muscle mass in preparation for Strong(er) Phase 2. Strong(er) Phase 2 is designed to increase absolute and maximal strength over a period of 15 weeks, using three different cycles:
1. Transfer to Strength
2. Maximal Strength
3. Recovery
As we did for Strong(er) Phase 1, Strong(er) Phase 2 was BETA tested by over 50 volunteers who provided feedback and suggestions so adjustments could be made – allowing for a much more effective program for you.
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This workout is designed for the serious non- competitive athlete and will span 4 main phases over the course of 12 months (each phase will be sold individually). Each phase builds on the next with the end result leaving you in the best shape of your life. You will be stronger and leaner than you could ever imagine.
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This 212 page manual covers everything needed to increase your bench press. Dave Tate has spent over two decades under the bar, learned from the best coaches and trained with more world recorder holders than most people will meet in a life time. This manual contains the best bench press training information gathered over these years.
You will learn
* How to use the conjugate method of training to increase your max bench press.
* How to use the Dynamic Effort method to increase bar speed to smash through sticking points.
* The best Dynamic Effort Cycle to use (over 60 presented) and when to use them based on your current sticking point.
* How to set up chains and bands for maximum results.
* How to use Max Effort Methods (multiple exertion, maximal concentric, maximal isometric, maximal eccentric, forced reps, restricted range, cheating, circa-maximal, and holding) to increase your pressing power. Also, when and why to use each one.
* Beginner, Intermediate, and Advanced Max Effort cycles.
* The Max Effort Matrix and how it will work for you.
* How you use the Repeated Effort Methods (super sets. pre-exhaust, failure, rest pause, strip sets, segmental, clusters, pyramids, timed sets, diminishing sets) with your supplemental and accessory movements and NOT overtrain or run into needless injuries.
* How to use the Supplemental Matrix .
* Supplemental Exercise Training Cycles designed to increase the bench press.
* How to use the Accessory Matrix.
* Sample Accessory Cycles.
* Injury Prevention - Accessory Movements and Cycles.
* How to use Bridging to avoid overtraining and injuries.
* What to do when you are weak off your chest.
* How to increase your lockout.
* What to do if you strain a pec.
* How to increase your raw bench press.
* How to increase the 225 bench press/ rep test.
Plus....
* A 9 week beginner program. .
* A 9 week intermediate program.
* How to use and train your bench shirt by 11 members of Team EliteFTS.
* The Best Bench Press Articles from Elitefts.
Download
http://hotfile.com/dl/129977719/b67a83a/Elitefts_Bench_Press_Manual_by_Dave_Date.pdf.html
