Editing Openai/682dfc58-83e8-8001-89f3-abd24e192087 (section)

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Goals:
* Improve tendon/ligament strength
* Build muscular endurance
* Develop clean technique
* Prep for heavy loading

Training Style:
* High volume
* Slow eccentrics (5–6 sec lowering)
* Pauses at bottom/top
* Lots of tempo pushups, dips, and pull-ups

Example Weekly Split:

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===== Goals: =====
* Maximize neural drive
* Add heavier loading
* Reduce reps, increase rest
* Start practicing with belts/chains/weights

Methods:
* Cluster sets (e.g., 3+3+2 reps)
* One-arm top holds for pull-up transfer
* Ring dips/pull-up variations for instability
* Isometric holds at sticking points

Example Targets:
* Dip: +20 kg x 5
* Pull-Up: +15 kg x 5
* Push-Up: Weighted tempo sets (slow eccentric, +20 kg)

===== Goals: =====
* Hit 1RM goals
* Peak CNS performance
* Focus on quality singles/doubles
* Recovery prioritized

Structure:
* Low volume, high intensity (90–95%)
* Practice near-max attempts once a week
* Keep assistance light (rows, pushups, triceps)

Final 3 Months (15–18):
* Peaking cycles (2-1 method): - Week 1: Heavy double - Week 2: Heavy single - Week 3: Deload - Repeat with heavier targets