Velocity’s Human Performance Program: Strength Program 23.1

Velocity’s Human Performance Program for the month of March is an accumulation block to build strength.  It is also designed to improve muscle strength, joint stability, mobility, and core strength. The program is based on a traditional Bill Starr 5×5 program and incorporates tempo training and kettlebell exercises in supersets.

Bill Starr 5×5 Program

The Bill Starr 5×5 program is a popular strength training program developed by Bill Starr, a well-known strength coach in the 1970s. The program is designed to build strength and muscle mass using a simple yet effective approach.

Brief History

Bill Starr developed the 5×5 program while coaching at Johns Hopkins University in the early 1970s. He later refined the program while coaching at the University of Hawaii and the NFL’s Baltimore Colts. The program gained popularity among strength athletes and bodybuilders due to its simplicity and effectiveness.

Key Concepts

The Bill Starr 5×5 program is based on the concept of progressive overload, which means gradually increasing the weight or resistance to continually challenge the muscles. The program involves performing five sets of five reps for three compound lifts: the squat, bench press, and deadlift. These exercises work multiple muscle groups and are considered the cornerstone of any strength training program.

The program also emphasizes the importance of rest and recovery. Training sessions are typically performed three times per week with a day of rest in between each session. This allows the muscles to recover and grow stronger.

Tempo Training

Tempo training is a strength training technique that involves controlling the speed or tempo of each repetition during an exercise. This technique can be used to add time under tension and emphasize different portions of the lift, including the eccentric, concentric, and isometric phases.

Eccentric, Concentric, and Isometric Phases

During strength training exercises, there are three main phases of movement: the eccentric, concentric, and isometric phases. The eccentric phase occurs when the muscle is lengthening, such as when lowering a weight. The concentric phase occurs when the muscle is contracting, such as when lifting a weight. The isometric phase occurs when the muscle is holding a static position, such as when holding a plank.

Controlling the Tempo

Tempo training involves controlling the speed of each phase of movement during an exercise. For example, a common tempo for squats is 3-1-1-0, which means lowering the weight for three seconds (eccentric), pausing for one second at the bottom (isometric), lifting the weight for one second (concentric), and immediately starting the next repetition without pausing (no rest).

By controlling the tempo, individuals can add time under tension to each repetition, which can help stimulate muscle growth and improve strength. It also allows individuals to focus on different phases of the lift, such as emphasizing the eccentric phase to improve muscle strength and control.

Kettlebell Exercises in Supersets

Kettlebell exercises are a versatile and effective tool for improving joint stability, mobility, and core strength. By incorporating kettlebell exercises in supersets, individuals can improve their overall physical fitness and functional movement patterns. Supersets involve performing two exercises back-to-back with little or no rest in between. This technique can help increase intensity, improve endurance, and promote muscle growth.

Program Overview

The Velocity Human Performance Program for March is a 4-week program that involves three strength training sessions per week. Each session includes the following:

  • Warm-up: 15 minutes of dynamic stretching and mobility exercises + Kettlebell movements
  • Block A: Main lifts: 5 sets of 5 reps for squat, bench press, and hang power clean.  This is the main focus to build strength
  • Block B: 3 sets of added work on the days focus with tempo training 3 – 3 – 3
  • Block C: A tri-set with some metabolic conditioning with a 30sec ESD sprint plus a core exercise and some added work on the secondary lifts for the day.

By incorporating the Bill Starr 5×5 program, tempo training, and kettlebell exercises in supersets, the Human Performance Program for March provides a comprehensive and effective strength training program that can help individuals improve their overall physical fitness and functional movement patterns.

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