il recommande 120% pendant 10 secondes
Warm-up
Set 1: 5 reps with 70% of your 1RM
Rest 90s
Set 2: 3 reps with 75% of your 1RM
Rest 90s
Set 3: 3 reps with 85% of your 1RM
Rest 120s
Supramaximal Hold to Induce Post-activation Potentiation
Set 1: Hold 120% of your 1RM just short of lock-out for 10s.
Rest 45-60s
Set 2: Perform as many reps as possible with 90% of your 1RM
Rest 240s
Set 3: Hold 120% of your 1RM just short of lock-out for 10s.
Rest 45-60s
Set 4: Perform as many reps as possible with 90% of your 1RM