by JustAnotherDoomer
Autoregulation program you can run indefinitely for strength/hypertrophy gains, geared towards being run in conjunction with contact/combat sports.
Power cleans should be snappy, good form, max power production every rep. Nervous system primer for main lift.
Main lift work up to top single at RPE 8.5. (As heavy as you can go with good bar speed. Should be a hard but solid rep)
Back off sets at % of single: 85% 10x2 for strength 80% 5x5 for strength/hypertrophy 70% 4x10 for hypertrophy Bar speed should remain fast, if it becomes slow/grinding reps with failing form end back off sets.
Accessory sets should be somewhere between 40-50 reps total per movement. Should be completed in sets of 6-12 reps, rest only long enough to hit these rep numbers. Change individual excersises on the day as you please providing similar body parts are worked.
Arms = bicep/tricep movement alternated 40-50 reps total each.
Only calves are 100 reps total as they respond well to high reps.