109 A Christian Guide to Body Stewardship, Diet and Exercise Table 5.12. Sample Intermediate Strength Training Plan Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 3 sets of 5 reps: •Squat •Lat pulldown + Assistance Lifts (Optional) 3 sets of 5 reps: •Bench •Row •Press + Assistance Lifts (Optional) 3 sets of 5 reps: •Deadlift •Lat pulldown + Assistance Lifts (Optional) Table 5.13. Sample Advanced Strength Training Plan Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 3 sets of 5 reps: •Squat •Pull-ups + Assistance Lifts 3 sets of 5 reps: •Press •Row + Assistance Lifts 3 sets of 5 reps: •Deadlift •Pull-ups + Assistance Lifts 3 sets of 5 reps: •Bench •Row+ Assistance Lifts Sullivan & Baker (2016) recommend using the following criteria for selecting an assistance lift: 1) select exercises that develop requisite strength, mobility, and/or work capacity for performing the compound exercises (e.g., back extensions for improving deadlift performance); 2) select exercises that develop the target musculature when unable to safely or effectively perform a specific compound exercise (e.g., leg extensions in lieu of back squat); and 3) select exercises that develop a desired physiological adaptation or attribute (e.g., biceps and triceps exercises to increase upper arm girth). Training Considerations for Advanced Lifters Some additional methods of strength training for advanced lifters to consider include eccentric training, also referred to as negative training, partials, chains, bands and Olympic lifts. Partials, chains and bands are commonly employed by competitive powerlifters, especially for lifts like the bench press, squat and deadlift. Research indicates that up to 20% more weight can be lifted eccentrically, where the muscle contracts while being lengthened, than can be concentrically, where the muscle contracts and is shortened (Kelly et al., 2015). The recommended tempo for eccentric training is between 3-5 seconds. Due to the heavy loads and slow tempos used, there is generally more muscle damage and soreness associated with this type of training. Similar to eccentric training, partials allow for the use of heavier loads due to a reduced or limited range of motion. Although this type of training can be used for a variety of lifts, it is most often used for the bench press and deadlift. For safety reasons, partials are best performed in a power rack with adjustable pin holes. Another popular training option is the use of chains. When using chains, it is recommended that one to two links of the chain be in contact with the floor when in the starting and/or lockout
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