rest 1 (rst)
n.
1. Cessation of work, exertion, or activity.
2. Peace, ease, or refreshment resulting from sleep or the cessation of an activity.
3. Sleep or quiet relaxation.
4. The repose of death: eternal rest.
5. Relief or freedom from disquiet or disturbance.
6. Mental or emotional tranquillity.
7. Termination or absence of motion.
8. Music
a. An interval of silence corresponding to one of the possible time values within a measure.
b. The mark or symbol indicating such a pause and its length.
9. A short pause in a line of poetry; a caesura.
10. A device used as a support: a back rest.
11. Games See bridge1.
v. rest·ed, rest·ing, rests
v.intr.
1. To cease motion, work, or activity.
2. To lie down, especially to sleep.
3. To be at peace or ease; be tranquil.
4. To be, become, or remain temporarily still, quiet, or inactive: Let the issue rest here.
5. To be supported or based; lie, lean, or sit: The ladder rests firmly against the tree.
6. To be imposed or vested, as a responsibility or burden: The final decision rests with the chairperson.
7. To depend or rely: That argument rests on a false assumption.
8. To be located or be in a specified place: The original manuscript rests in the museum.
9. To be fixed or directed on something: “His brown eyes rested on her for a moment” (John le Carré).
10. To remain; linger.
11. Law To cease voluntarily the presentation of evidence in a case: The defense rests.
v.tr.
1. To give rest or repose to: rested my eyes.
2. To place, lay, or lean for ease, support, or repose.
3. To base or ground: I rested my conclusion on that fact.
4. To fix or direct (the gaze, for example).
5. To bring to rest; halt.
6. Law To cease voluntarily the introduction of evidence in (a case).
Idioms:
at rest
1.
a. Asleep.
b. Dead.
2. Motionless; inactive.
3. Free from anxiety or distress.

The Heavy-Light-Medium System for Strength and Power

C.S. Sloan

March 11, 2009 04:28 PM
For many years now, I’ve felt that the best all-around system of training is the heavy/light/medium system. It’s great for beginning strength athletes since it teaches them how to properly regulate intensity and volume (and how to handle 3 full-body workouts in a training week). It’s also great for anyone interested in not just developing strength and power, but also developing the muscle mass to go along with it. Add in the fact that it’s capable of getting lifters in great condition, and I think it’s hard to argue against its effectiveness.

The best-known advocate for this style of training is probably Bill Starr, who made the system popular through his classic book “The Strongest Shall Survive” (published in the ’70s), and in many subsequent articles for Iron Man Magazine. Of course, Starr didn’t invent the program. Before his book was published, many bodybuilders and powerlifters from the ’60s and ’70s used it. (Some of these lifters did prefer a medium/light/heavy system of training, however, thinking it best to save the heavy stuff for the last training day of the week.)

The purpose of the article is to show how to properly use a heavy/light/medium system. Although many people advocate this program as a good means for gaining both size and strength (a search of the many internet forums should attest to this fact), I have found that many lifters don’t understand how to utilize it correctly. Since I have trained many others and myself?usually either powerlifters or football players?using the system, I believe I understand its nuances better than most. I have also used this system for extended periods of time (as long as six months), which is something that needs to be done in order to really understand any training methodology.

What follows is a week of workouts designed for anyone that’s new to this style of training. Pay close attention to all of the details, and read the training plan several times before you attempt the program. After I have finished going over the program in detail, I will offer a few pointers so that you can properly tweak the system based on your goals and your level of strength fitness.

Read more…..

Week 3

Speed, Agility, & Quickness (15-20mins.)
-Straight Leg Shuffle
-Wall Drills (Acceleration Marches)
-Four Point Pop Up
-15yrd Turn Drill
-Plyo Push Ups
-Forward Roll Over Shoulder to Ball Catch

Strength (30-40mins.)
-Back Squat 5@60%, 5@70%, 6-8×5@85%
-Bounding Hurdle Jumps 6-8×5 hurdles (perform 1 set of hurdle jumps immediately following each set of back squats @ 85%)
-Bench Press 5@60%, 5@70&, 6-8×6@85%
-Med Ball Wall Chest Pass 6-8×5 (perform 1 set of med ball passes immediately following each set of bench press @ 85%)
-BOR 5@60%, 5@70%, 6-8×7@85%
-Clapping Pull Up 6-8×5 (perform 1 set of clapping pull ups immediately following each set of BOR @ 85%)
-Deadlift 5@60%, 5@70%, 6-8×8@85%
-Med Ball Slam 6-8×5 (perform 1 set of bodyweight squat jumps immediately following each set of deadlift @ 85%)
-BB Curls 3×12
-BB skull crusher 3×12

Core
-Hyper Extensions 3×10
-Supine Extended Hold 3×10

Cool Down
-Static Stretching 10-15mins.

NO RESTING!!!! AQAP!!!

7 Weeks Outs

Week 2

AM
1. Snatch Balance + Over Head Squat -MTR- 4×2+1, 3×1+1
2. Snatch Mid-Thigh off the Blk -MTR- 3-5×1
3. Snatch Below knee off the Blk -MTR- 3-5×1
4. Snatch -MTR- 4-7×1
5. Snatch pull stand on Blk + 2sec pos 2×3/70% 2×2/80%
6. Front Squat 3/80% 2/90% 1/100%

PM
1. Hang Clean Below Knee + Jerk -MTR- 4×2+1, 3×1+1
2. Clean & Jerk -MTR- 4-7×1
3. FS + Jerk -MTR- 3-5×3+1/RFH
4. Clean pull stand on Blk + 2sec pos 2×3/70% 2×2/80%
5. Box Jump 2×2 4×1
6.triceps 5×10
7. rowing 6×5

7 Weeks Out

Bench Press 5/35% 5/50% 5/65% 5/75% 5+/85%

JM Press 4-5×5-10/RFH
Chain Dips 4-5×5-10/RFH
Chin Ups 3-4×10-12
Supine Pull Ups 3-4×10-12
Band Reverse Hyper 3-4×10-12
GH Sit Ups w/ Plate 4-5×5-10/RFH
*If you use a band for any body weight exercise we got problems!!! Do 2x the amount of reps.