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Our 4-week 10K training plan, running 3 days a week
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Drop “APP” below and I’ll DM you how to access my custom training program, MASS Method - to improve: Movement, Athleticism, Strength, & Speed. MASS Method is built upon UNL (undulating neural loading), a system I created which harnesses the nervous system, and allows you to train right up to the edge of your CNS’s ability to support adaptation. #workoutprogram #workoutideas #fitnessmotivation | Judd Lienhard
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Drop “APP” below and I’ll DM you how to access my custom training program, MASS Method - to improve: Movement, Athleticism, Strength, & Speed. MASS Method is built upon UNL (undulating neural loading), a system I created which harnesses the nervous system, and allows you to train right up to the edge of your CNS’s ability to support adaptation. #workoutprogram #workoutideas #fitnessmotivation | Judd Lienhard
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Jon Heck on Instagram: "Running a Weekly Undulating Periodization (WUP) cycle with a 4 day Upper/Lower/Upper/Lower Split. Breaking things up into: Week A: Low reps (4-6) heavy loads Week B: moderate reps (8-12) moderate loads Week C: high reps (18-25) light loads Repeat the cycle. All sets taken within close proximity to failure regardless of category. This is one of my upper push days in a Week B, Moderate Week. -Smith incline press 2 sets -Hammer Mid Row 2 sets -Hammer shoulder press 2 sets -H
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