F E AT S OF G R E AT N E S S
range of a lift,” Sean explains. “Since
I started this journey many years
ago, I have only ever continued to get
stronger in all of my lifts. I find that
applying attention to detail has been
a huge contributing factor.
In my experience as coach, I find
that most people tend to plateau
in their lifts due continuing to do a
movement in the hope that they will
keep improving and become stronger.
Unfortunately this will never happen.
Unless you identify where you are
weak on a movement, you will be
pretty limited on how strong you
can become.”
What is the Slingshot?
your lats and traps) to support your
bench, your upper body will collapse
under the load,” he warns. “A big,
strong upper back will help you to
control your bar path, and drive off
the chest for the press.”
In addition to improving his weak
points, Sean attributes much of his
astonishing ability to explosive power.
“Training to become explosive is
equally important,” he says. “This can
also be applied to the bench press
example. Developing the ability to
drive quickly off the chest will carry
you through the sticking points and
help to utilise the strength you have
to its full potential.”
And for those of us wanting to
become something great, Sean sets
out the exact programme he us using
ahead of his next World Record
attempt.
“My training programming is
specifically designed to remove any
weakness I may have had in any given
“The SlingShot is an incredible
training accessory developed by my
friend Mark Bell,” says Sean. “Mark
is one of best strength coaches in
the industry. Once stretch over your
ribcage at the bottom of the bench
press movement, the Slingshot
allows elastic energy to assist with
the upward motion to an overloaded
lockout. The greatest help is the
bar speed off your chest, and the
assistance curve approaches zero at
the top of the movement. This allows
you to overload on your 1RM.”
“I am currently training upper body
push twice a week,” says Sean. “One
session is very much a dynamic effort
day on which I use sub-maximal
weights with maximal speed. This
method is used to increase the rate
of force development and explosive
strength.
“I utilise a large number of sets (5
-12 sets) and very few reps (2 - 5 reps).
“I also incorporate the use of
chains and bands as accommodating
resistance on some movements,
utilising 40-60% of 1RM in
addition to 25-30%1RM load from
accommodating resistance (chains
or bands).
“The second upper body push day
is a maximum effort day. During
this session I train a large number
of sets (8-12 sets) and very few reps
(1-3 reps). I progress from light
weight, to a very heavy weight
(90-100 1RM for the last 3-5 sets).”
Sean’s World Record attempt is
certainly not to be missed! See you at
BodyPower in May Sean, and good
luck!
SlingShot available from:
www.improveyourbench.co.uk
Follow Sean’s journey on Instagram
@SeanFrederickParkerFitness
THE HERCULES HYBRID PROGRAMME
Power, Performance and Hypertrophy Programme
Upper Body Push Day
Mobility Warm Up Protocol
With Bands:
A1. Face Pulls with Scapula
Retraction
A2. Shoulder Retractions
Dislocations
A3. External Rotations
A4. Internal Rotations
A5. Single Arm Posterior
Retractions
2 Sets of 15 Reps per
movement
Activation Sequence
B1. YTA Raises - 3 Sets of
15 Reps per movement
C1. Scapular Wall Sliders -
2 Sets of 15 Reps
Upper Body Push Training
A. Flat Dumbbell Press -
5 Sets of 5 Reps at 80% of 1RM
B. Incline Bench Press (w) Swiss
Bar
5 Sets of 6 Reps
C. Barbell Floor Presses (w)
Pause
6 Sets of 3 Reps (w) 2 Second
Pauses On Floor
D. Standing Viking Press
5 Sets of 3 Reps
Concentrating on a explosive
concentric
E. Tricep Tate Press
5 Sets of 10 Reps
F. Close Grip Bench Press (W)
SlingShot
8 Sets of 3 Reps
MARCH 2018 / MUSCLE & FITNESS
27