Strength Training for Just Dance for the Wii

There are those dominant performances in athletics that will forever be cemented in history. Athletes that deliver these legendary performances forge their place in history among the greatest competitors to step in any arena. When I step in front of that screen with a Wii Remote in my hand... greatness is upon anyone who witnesses my onslaught on perfection. I have had the opportunity to compete in Powerlifting, Strongman, and Olympic Weightlifting over the last 18 years. The next chapter in my competitive athletic career has shifted to Just Dance for the Wii. This program is intended to enhance to physical development to further succeed at Just Dance for the Wii. After dominating JD1, JD2, and JD3 with a plethora of high scores in multiple genres; this training plan is designed to further entrench my position as one of the most prolific point scorers and dynamic entertainers of our time. Enjoy. High Scores Just Dance 1 - Jin Go Lo Ba – Fatboy Slim - Dare – Gorrilaz Just Dance 2 - Move Your Feet – Junior Senior Just Dance 3 - Apache (Jump on It) – Sugarhill Gang - Boogie Wonderland

Equipment & Setting

This program was done almost exclusively in the Watts Family Fitness Center (my basement). The training sessions were either performed after 9pm during the week or in the mornings on weekends. Here is the equipment list:

• 4x6 Platform
• Squat Stands
• 6 25k bumpers
• 4 10kg bumbers
• 2 10lb plates
• 2 5lbs plates
• 2 2..5lb plates
• Crappy Olympic lifting bar
• Buffalo Bar
• Fat Bar
• SS Yoke Bar
• EZ Squat Chain Loaders
• Short Light Bands
• 120lbs of Chain
• Bench Press Pad

TYPICAL TRAINING WEEK

MONDAY Squat Variation - 10 Total Reps Squat Day Circuit TUESDAY Bench Press Variation – 10 Total Reps Neutral Grip Pull-Up Ladder (4 Different Grips) Bench Press Day Circuit THURSDAY Conventional Deadlift Variation Deadlift Day Circuit SATURDAY Overhead Press Variation OHP Day Circuit

CIRCUITS

Squat Day Circuit Jungle Gym Straps 1. GH Bridge & Curl 2. Ab Fall Outs BP Day Circuit Jungle Gym Straps 1. Split Squat RFE 2. Pallof Press DL Day Circuit Bdy Wt Circuit 1. Stair Step-Up 2. SB Roll-outs Blast Strap 1. SL RDL 2. Ab Fall-Outs OHP Day Circuit Barbell 1.Curl/UR Row 2. Rack BW Triceps Ext Blast Strap 1.Tricep/ Bicep 2. Scarecrow/ Row

Set & Rep Scheme

Dynamic Method Options Buffalo Bar Box Squat w/ 120lbs of Chains - 5 doubles w/ 50-60% Bench Press w/ 120lbs of Chains - 5 triples w/ 50-60% Deadlift w/ Short Pro Bands or 120lbs of Chains - 10 singles w/ 50-60% Overhead Press w/ 80lbs of Chains - 5 doubles w/ 50-60% or BTN Push Press Circa-Max Effort Method Options SS Yoke Bar Squat or Buffalo Bar Front Squat Fat Bar Bench Press Conventional Deadlift Overhead Press with Olympic Bar or Fat Bar

• 4RM x 4, 3, 2, 1
• 3RM x 3,2,1,-10% x4
• 2RM x 2, 1, -7.5% x4, -15% x3
• 1RM x 1, -5% x2, -10% x 3, -15% x4

Repetition Method Options 1 set of 10-15 repetitions with set weight and progressive rep goal

The Program

elitefts	MONDAY	TUESDAY	THURSDAY	SATURDAY
Week 1	RE Squat	ME Bench Press	DE Deadlift	RE OHP
Week 2	DE Squat	RE Bench Press	ME Deadlift	DE OHP
Week 3	ME Squat	DE Bench Press	RE Deadlift	ME OHP

  Another variation of the program

Winter Phase #elitefts #wffc

A photo posted by Mark Watts (@coach_mjdubs) on Nov 8, 2013 at 7:43pm PST

Results

I am the first to say that correlation does not mean causation. Although I will say that consistency above all else led to PRs in multiple lifts. Consistency is usually the product of three distinct factors:

1. Convenience. Lifting weights in my basement left me with no excuses.
2. Habit. There comes a point when it is tougher to miss a day than it is not to.
3. Moderation. Seeing progress without being injured is a crucial component. Think of the last time you were able to train for an entire year without an injury. It was probably the strongest you've ever been. Just a guess.

So here was the result of my tested maxes. Front Squat: From 332x1 to 375x1 Bench Press: 305x1 to 305x5 Conventional Deadlift: 463x1 to 483x4 Strict Overhead Press w/ Pause: 232x1 to 243x3 * Disclaimer: Ok, after the program I was still not "strong" but I made some improvements. A few other facts that dampen the achievements.

• I used a Buffalo Bar and performed an hands-free Front Squat
• I used a Fat Bar on the Bench Press
• I used straps on the Deadlift performed a continuous set

Overall, it wasn't a bad cycle. The reason I am sharing is maybe there are some of you stuck at a max or in a rut with a certain program. I hope this gives you some ideas.

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TRAINING MONDAY SS Yoke Bar Squat

• 300 for 3 triples

Fat Bar Bench Press

• 250 for 3 triples

Cable Face Pulls

• 1x20

Glute Ham-Raise

• 1x15

WEDNESDAY Snatch from Blocks (above Knee)

• 50kg for 5 doubles

Neutral Grip Chin-ups

• 5 triples with Grip 1,0,2,1,0

FRIDAY Deload Conventional Deadlift

• 305 for 3 doubles

Military Press

• 175 for 3 doubles

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