ASANOVICH SETS

ASANOVICH SETS

BHP STAFF

 

In our attempt to continue to learn and evolve, we have recently been implementing “Asanovich Sets” into our medley work with excellent success.  The Asanovich Sets are named after Mark Asanovich.  Coach Asanovich is primarily known as an HIT traditionalist, but is always looking for ways to improve his programming.  He has over 20 years of NFL experience and is well thought of by a huge BHP supporter Coach Dirk Koetter.  Although the BHP training methods are much different than Coach Asanovich’s, we have been fortunate to here him present and and we are impressed with his knowledge.

The Asanovich set is a spin off of the traditional 1 set to exhaustion, which is the primary training set for the HIT programmer.  Coach has developed an ascending cluster that has the athlete finishing with a 21 rep set.  We prefer this type of set with our major assistance and medley training.  We especially like this set with our horizontal and vertical pulling movements.

Here is our breakdown of the ASANOVICH SET

Total Repetition Goal = 21

you will have to be a “coach” to determine starting load.

– perform one quality technical efficient rep under a designated tempo.

We use a standard X-1-2-1

 

– rest 10 seconds or counts

– perform 2 reps

– rest 10 seconds or counts

– perform 3 reps

– rest 10 seconds or counts

– perform 4 reps

– rest 10 seconds or counts

– perform 5 reps

– rest 10 seconds or counts

– perform 6 reps

Work is completed.

Note – when technical failure is reached, the mini set is over, rest and move to next cluster.  If you accomplish all reps in solid technical efficiency, up the load.  If you do not reach 21 reps, get your mind right for next week.

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