Muscle & Fitness 2018-03-01 Muscle & Fitness UK.edcoan.ir | Page 29

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