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of your main movements should be to express as much power and force production as possible. That is, you should either move a relatively lighter weight as quickly as possible (peak power production) or you should move as much weight as possible (peak force production). For this purpose, your main movements come first in your program when your central nervous system is fresh, ready to go and fatigue is not a factor.Program more sets, fewer reps and longer rest periods to ensure that every rep is quality, and that you can continue to be as explosive and produce as much force as you can.Your main movements are performed with 4 10 sets of 1 5 reps with at least 3 minutes of rest between sets.
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