: Variants
by Milko Georgiev
To calculate you stamina program use Stamina Calculator.
Depending on your goals, SPIDER STAMINA can be used at different average intensity and volume. Before you start,
define your 1RM by doing one successful clean repetition with constant speed. Also, you may use your 3 or 4 RM
(see RM table). Stay away from failure.
Singles
This variant is for skilled athletes! Singles will give noticeable gain
to your strength. Your 1RM technique will become more stable. Use this variant for three weeks and take one week off.
After that period continue with your weight training at lower intensity.
- Average Intensity: 88.1%
- Volume: 8.81 * 1RM
- Density: 0,37 * 1RM
|
Set | % 1RM | Reps | Rest |
1 | 100% | 1 | 180 s |
2 | 96.6% | 3 | 92.0% |
4 | 88.5% | 90 s |
5 | 88.5% |
6 | 86.2% |
7 | 83.9% |
8 | 83.9% |
9 | 80.5% |
10 | 80.5% | rip ;-) |
|
Doubles
Triples
Quadruples
Half Stamina
Optimal Stamina
1. 1-2 1 reps
2. 1-3 1
3. 2-3 1
4. 2-4 1
5. 3-4 1
6. 3-4 2
7. 4-5 3
8. 4-6 4
9. 5-6 5
10. 5-6 6