When reading the description of the STRENGTH program there are many questions that pop-up

Moderate Intensity Strength

DYNAMIC EFFORT Method:
5 sets of:
Inverted HandPress x5
60sec pause
1-leggedSquatx5
60sec pause

Or it is actually one for each arm and oen for each leg?

5 sets of:
Inverted LEftHandPress x5
60sec pause
Inverted RightHandPress x5
60sec pause
1-leftLeggedSquatx5
60sec pause
1-RigthLeggedSquatx5
60sec pause

and after the last 1- legged squatx5 set
How much pause before the Balsitics?
"Generally, when our goal is to build  strength we are best to leave approximately 3 minutes of rest between bouts of the same exercise."  
When are we supposed to aply this 3 minutes pause then? Between  DINAMIC EFFOTR and BALISTICS?

BALISTICS:
5 sets of:
Quad Hops
60sec pause
TrinitySquatJump
60sec pause

High Intensity Strength

NEAR MAXIMAL EXCENTRIC:

Its like this?
6 times:  3xOne-arm screw+60sec pause+3xPistol+60 sec pause

Or it is actually one for each arm and oen for each leg?
6 times:  3xleft-arm screw+60sec pause+3xxrigth-arm screw+60sec pause+3xleft-legPistol+60 sec pause+3xright-legPistol+60 sec pause

ALTITUDE LANDING :
How much pause between each set?

A 3 sets of 5 repetitions  
90 sec pause
B  3 sets of 5 repetitions
90 sec pause
C 5 sets of 6 repetitions
90 sec pause
D 5 sets of 6 repetitions
90 sec pause
E 4 sets of 7 repetitions
90 sec pause
F 4 sets of 7 repetitions
90 sec pause
G2 sets of 8 repetitions

I am curious why  C and D has so much repetitions in comparison. I mean the theory behind and how it works.  
A,B   3×5=15
C,D   5×6=30
E,F   4×7=28
G      2×8=16

NEAR MAXIMAL EXCENTRIC:

Its like this?
6 times:  3xOne-arm screw+60sec pause+3xPistol+60 sec pause

Or it is actually one for each arm and oen for each leg?
6 times:  3xleft-arm screw+60sec pause+3xxrigth-arm screw+60sec pause+3xleft-legPistol+60 sec pause+3xright-legPistol+60 sec pause

What does sticking exactly means when you write

"dropping into our end position and "sticking"
the landing as quickly as possible for a short isometric hold before returning to the
starting position. "

Thanks a lot Adam!

Can it be so many 90 sec pauses?

If we add the 90 sec pauses between each cycle then it become 25×90sec pauses. And that will be a total of 37,5 min!  And that without everything else in that high intensity day.

How can i increase an intuitive degree in the altitude landing section?

So that the technique is accurate?  When falling  i feel that some tecknique change can move the tension to mainly the arms and shoulders finstead of lasting the lower back.  I am trying to avoid wrong technique.

I feel that between each set  the  90sec is too much of a pause (a wrong intuition i guess).  If one reduce the pause then it could reduce the effect of the program?  

But if taking a higher level of difficulty in the excersice i feel it's too much. 

When i watch you performing the Altidtude landing i notice that you stay down for around 2,5 seconds.

When making the trinity squad jump you recommend to make the fall as soft as possible.  Is this Balistic a same kind of fall as with altitude landing?

Or is Altitude landing's fall of another kind?  Which are the differences?

While making the balistic soft can maybe engage som kind not-static, small movements?  Or how else can one make it soft the Balistic fall?

-Balistic fall: soft, with movement ?

-Altitude landing's fall: hard(burning), static ?

Hi Adam!

Does this mean that on the high intensity day there's no need to do all the cycles?

That for example if would be enoug with 3and 4?

Or another day just with cycle 7?

Besides would be nice to hear more tips about common mistakes related to the altitude landing technique. (if there are any)

But then what does it mean with

" Use the following progression, choosing a level of difficulty which allows you to perform: 

3 sets of 5 repetitions, cycles 1 & 2; 5 sets of 6 repetitions, cycles 3 & 4; 4 sets of 7 

repetitions, cycles 5 &6; 2 sets of 8 repetitions, cycle 7. "

You call them also cycle! and all of them are into the high intensity day.

Oh my *God.

that means i have been doing the strength program in a misunderstood way.  I have done 3 cycles  with all the 7 cycles!  (uffff….it took quiete a long time).    And today before you wrote i made   3and4 (as ia havent undrstand the last post i just picked up two cycles i liked the most).

What would you recomend me now that things has got mixed up?  to start from the beginning with the strength program? or just jump into the fifth cycle?

I am worry that the overtraining may have bad consequences on the general output of the Strengt program.